How to Foam Roll

Learn the benefits of foam rolling and how to foam roll. Watch a video to see how it’s done and grab a FREE printable foam rolling routine!

The BEST foam Rolling Exercises

Ask and you shall receive!

Some of you ladies were asking for a foam rolling how-to in the community, so of course I had to make you a little routine so that you could join in on the fun!

Foam rolling is so beneficial for your muscles, your posture, and overall how you are feeling and how your body can move. Think of it as your very own deep tissue massage!

If you are new to foam rolling, just know, that it doesn’t that great in the beginning. But, as soon as you get off the foam roller your muscles will feel SO much better! The more you foam roll, the less painful it gets, and I promise you will actually look forward to it!

I recommend that you foam roll AT LEAST 3 times per week for all the benefits — once you get into it, you may even want to do it every day!

If you like this routine, then you’ll love…
Full Body Stretch Routine
Foam Rolling to De-Stress

My Equipment:
Yoga Design Lab Combo Mat (in Geo)
Trigger Point Foam Roller
Softer Foam Roller

Find your PRINTABLE download HERE!

How to Foam Roll

How to Foam Roll

Upper Back

Lay with the foam roller in the middle of your back across your shoulder blades. Place your hands behind your head, as if you were going to do a crunch, to support your neck. Shift slightly to your RIGHT side and lift your hips off the ground to put as much weight as possible on your upper right back. Roll from your shoulder blades down to the bottom of your rib cage and back up. Do NOT roll directly on your spine. Then repeat on the other side.

Chest & Shoulders

Lay on the mat on your stomach with the bottom edge of the foam roller angled away from you, and your arm extended out to the side. Place the foam roller in line with the crease of the front of your shoulder. Lift your stomach and hips off the floor to press your weight into the foam roller. Roll forward and backwards a few inches over your chest and your front shoulder muscles. Then repeat on the other side.

IT Band

Lay on your side propped up on your elbow, as if in a side plank. Then place your leg onto the foam roller between the hip and the knee. Cross your top leg over and place the foot on the floor. Place as much weight as possible into the bottom leg. Then roll from the hip to just above the knee then back up to your hip. Repeat on the other leg.


Lay facedown, as if you were in a plank position on your elbows, with the foam roller just under your hips on your quads. Shift as much weight as possible onto the foam roller. Then slowly roll down your legs to just above the knee and roll back up. You can also try to externally rotate your legs to hit the inside quad muscles, and internally rotate your legs to hit the outside quad muscles.


Sit on the floor then place the foam roller under your RIGHT lower leg, between the base of your calves and your Achilles tendon. Cross your LEFT leg on top of your right, then press into your hands to lift your hips off the ground to apply pressure onto the roller. Slowly walk your hands towards the foam roller to roll it up your leg. Stop just below the knee then roll back down. Repeat on the other leg.

Find your PRINTABLE download HERE!

So tell me, have you tried foam rolling yet?


Similar Posts