The Simple Foam Roller Mobility Workout That Helps You Recover Faster
Most of us are hard pressed for time these days. It seems like we are go go go from the time we wake up till the moment we hit the pillow at night. We squeeze in our workouts with just enough time to be off to the next thing. Most of the time we forget to stretch or roll out post workout and we typically end up paying for it the next day.
Adding in 10-15 min of pre and post mobilization will greatly reduce injury and help promote better recovery. Here are some quick foam roller exercises to keep you moving more effectively:
When: Do these either Pre, Post or Both
Stimulus: Workout with a heavy emphasis on legs
Duration: 16-18 min
Time modifications: If pressed for time reduce rolling duration’s to 1min per side
1) Quadriceps Roll (4min)
Lie face-down on the floor with your weight supported by your hands or forearms. Place a foam roller underneath one leg and keep that foot off the ground. Shifting as much weight onto the leg to be stretched as is tolerable, roll from above the knee to below the hip. Roll for 2min then Repeat on opposite side.
2) IT Band Roll (4min)
Lie on your side with bottom leg placed onto a foam roller between the hip and the knee and top leg crossed in front of you. Place as much of your weight as is tolerable onto your bottom leg. Roll your leg over the foam from your hip to your knee. Roll for 2min then Repeat on opposite side.
3) Groin Roll (4min)
Lie face down with one leg on top of a foam roller so it’s against your inner thigh. Shift as much weight onto the foam roll as can be tolerated. While trying to relax the muscles of the inner thigh, roll over the area between your hip and knee. Roll for 2min then Repeat on opposite side.
4) Calf Roll (4min)
While seated, place a foam roller underneath your lower leg with the other leg placed on the floor supporting some of your weight or crossed over the leg on the roller. Place hands at sides or just behind you, and press down to raise your hips off of the floor, placing your weight against your calf muscle. Roll from below the back knee to above the ankle. Roll for 2min then Repeat on opposite side.
When: Do these typically post but can be used pre work but better if body is warmed up
Stimulus: Workout with a heavy emphasis on back and shoulder
Duration: 16-18 min
Time modifications: If pressed for time reduce rolling duration’s per side
1. Upper Back Roll (2-4 min)
Lie down with your back on the floor. Place a foam roller underneath your upper back and cross your arms in front of you, protracting your shoulder blades. Raise your hips off of the ground, placing your weight onto the roller. Shift your weight to one side, rolling the upper to mid back. Alternate sides after 2 min.
2. Lats Roll (4-6min)
While lying on the floor, place a foam roller under your back and to one side, just behind your armpit. Keep the arm of the side being stretched to your side as you shift your weight onto your lats, keeping your upper body off of the ground. Repeat on opposite side after 2-3 min.
3. Lower Back Roll (2min)
In a seated position, place a foam roller under your lower back. Cross your arms in front of you and protract your shoulders. Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now roll over back and forward, keeping your weight off of the spine and on the muscles to one side of it. Roll over your lower back. Alternate between sides for the whole 2 min.
4. Triceps (4 – 6 min)
Place the foam roller at a slight diagonal on the edge of a box, table or bench. Bend your arm 90 degrees and place your triceps on the roller so your hand points toward the ceiling. Shift your weight forward and back to roll the foam roller between your armpit and elbow. If you don’t have a box, table or bench, lie on your side and perform the same motion, balancing yourself on your opposite hand and stacking your knees on top of each other. Repeat on opposite side after 2- 3 min.
Adding these to your routine 2-3 times a week (preferably everyday) will help you reduce common injuries.