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Foam Rolling Routine
This routine targets the key lower body muscle groups, aiding in flexibility, circulation, and recovery. It's ideal for anyone experiencing lower body muscle tightness.
  • 1. Foam rolling calf
    Flip sides

    00:24 min

    Exericise Instrucions
    Lie on your back and place a Foam Roller under one calf. Lift your body slightly, using your hands for support. Slowly rotate the leg you're rolling to target different parts of the calf muscle. To add more pressure, place your other leg on top of the leg being rolled. Roll from just below your knee to your ankle, adjusting pressure as needed. Roll for the assigned duration, then switch to the other calf and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
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    Frequency
    x/wk
  • 2. Foam roll IT Band
    Flip sides

    00:08 min

    Exericise Instrucions
    Assume a side-lying position; position a full foam roll under your lower hip/thigh. Elevate your trunk up using your lower arm for support. Position your top leg foot on the floor in front of your bottom leg thigh to assist with balance. Roll up and down over the foam roll to stretch the outside of your lower hip and thigh. Continue for the recommended time period.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. 0162-FRGMTFL
    Flip sides

    00:10 min

    Exericise Instrucions
    Lie on your side with a Foam Roller on your hip right below your waist line. Prop yourself on your forearm and your opposite hand. Slowly roll that hip backwards and forwards to target your gleutes and Tensor Fascia Lata(TFL) Pay extra attention to tight or tender areas, adjusting pressure as needed. Roll for prescribed duration. This technique can help release muscle tension and improve overall comfort.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Foam roll Gluetes left side
    Flip sides

    00:09 min

    Exericise Instrucions
    To foam roll the left gluetes, start by sitting on the floor with knees bent and feet flat. Place a Foam Roller behind you and shift your weight to the left side, positioning the Foam Roller under your left buttock. Cross your left ankle over your right knee for better access to the left glute. Support your upper body with your hands behind you on the floor, fingers pointing away. Roll back and forth on the Foam Roller, moving it along the left glutes. Pay extra attention to tight or tender areas, adjusting pressure as needed. Roll for prescribed duration. This technique can help release muscle tension and improve overall comfort.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 5. Foam roll Gluetes right side
    Flip sides

    00:09 min

    Exericise Instrucions
    To foam roll the right glutes, start by sitting on the floor with knees bent and feet flat. Place a Foam Roller behind you and shift your weight to the right side, positioning the Foam Roller under your right buttock. Cross your left ankle over your right knee for better access to the left glute. Support your upper body with your hands behind you on the floor, fingers pointing away. Roll back and forth on the Foam Roller, moving it along the left glutes. Pay extra attention to tight or tender areas, adjusting pressure as needed. Roll for prescribed duration. This technique can help release muscle tension and improve overall comfort.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 6. Foam roll quads
    Flip sides

    00:11 min

    Exericise Instrucions
    Lie face down on the floor with a Foam Roller under your thighs. Support your weight on your forearms. Roll from just above your knees up to your hip flexors, targeting the quadriceps muscles. Shift your weight slightly to roll each quad individually. Continue rolling for the assigned duration. Perform the desired number of sets.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 7. Foam rolling adductor
    Flip sides

    00:10 min

    Exericise Instrucions
    Lie face down on the floor, propped up on your forearms. Place one leg on the Foam Roller, positioned on the inner thigh. Slowly roll from near the groin down to above your knee, targeting the adductor muscles. Adjust pressure as needed. Roll for the assigned duration, then switch to the other leg and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk