lower Back foam roller

Header Foam Roller

Would you believe me if I had a masseuse – always – right in the comfort of my own home that is available to me at any time I need.

Yes, it’s true! I have my very own massage therapist at home. ‘Hans’ is at my beck and call every day. Now, I have to be honest, Hans and I have a love/hate relationship. I curse his name most of the time because of the pain he causes. But I love recovering from Hans’s work, the after-effects. 

‘Hans’ is my foam roller. And, my foam roller Hans is one of the best investments I have made in years. I cannot live without my foam roller! 

If you are an avid exerciser or just beginning to work out, investing in a foam roller is a must. When you first start exercising, you will – undoubtedly – experience muscle soreness. Even if you have been consistently working out for years, incorporating foam rolling is critical to recovering from muscle tightness and pain.

The medical term for muscle soreness is “delayed onset muscle soreness (DOMS). DOMS kicks in about 36 to 48 hours after you finish exercising. And, DOMS is why I am grateful for my foam roller as well as the knowledge of how to incorporate foam roller exercises into my weekly fitness routine.

Have you ever tried using a foam roller to help ease muscle soreness or tension? 

If so, awesome! Keep it up! If you don’t have a foam roller, or you have one but don’t know how to use it, here are some of the best foam roller exercises that you can start doing to help loosen up those tight muscles. 

Please note that you can also use LadyBoss® RECOVER in conjunction with my tips to make your muscles feel their best after a tough workout. 

RECOVER is another essential part of my LadyBoss® routine. I can’t live without it! It’s my routine that keeps muscle pain and weakness at bay and helps me recover super-fast. 

High Density Foam Roller

Best Foam Roller Exercises To Reduce Muscle Tightness

Foam Rolling, also known as Self-Myofascial Release Stretching (MFR), is the process of utilizing a foam roller to reduce muscle/soft tissue tension & increase muscle/soft tissue extensibility.  

Foam rolling exercises target the muscles and the fascia, the connective internal fibrous tissue covering or binding muscles, and other body structures. And, foam rolling exercises help relieve muscle tension, stiffness, and pain.

Back Pain Foam roller

You can use foam rolling (MFR) before and after exercise. You should incorporate foam rolling exercises into nearly every workout, along with LadyBoss® RECOVER. RECOVER is a delicious post-workout muscle recovery drink mix specially formulated for women to aid the muscles in recovering and reducing pain after exercise. 

The Benefits of Foam Rollers

In case you haven’t heard of the benefits of foam roller exercises, below is a list of just some of the reasons why foam roller exercises are beneficial for your fitness routine.

Foam Rolling Helps To:

  • Correct muscle imbalances
  • Break up/reduce adhesions (knots within the muscle)
  • Increase flexibility
  • Aid in muscle relaxation
  • Improve joint range of motion
  • Reduce muscle soreness 
  • Decrease muscle tension/overall stress on the muscles and body

Inner Thigh Foam Roller

Foam Roller Exercise #1 – Inner Thigh (Adductors)

  • Lie face down and place the foam roller under your inner thigh muscle. Gently roll your leg up and back down toward your knee until you find a tender spot. Hold and apply pressure for 30 seconds or until the tension releases. Repeat for 2-3 sets and then switch legs.

Upper Back Foam Roller

Foam Roller Exercise #2 – Mid & Upper Back (Thoracic)

  • Place the foam roller under your mid-back. Lift your glutes, gently roll your body up toward your neck, then back down until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets.Hip Foam Roller

Foam Roller Exercise #3 – Hip Flexors

  • Place the foam roller under the upper part of your outside hip area. Gently roll your leg up and back down to the top of your outer thigh until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets and then switch legs.

Hamstring Foam Roller

Foam Roller Exercise #4 – Hamstrings

  • Place the foam roller under the top of your hamstrings. Place your hands behind you and lift your body. Gently roll your body down toward your knee and back up until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets.

Foam Roller Exercise #5 – Upper Thigh (Quadriceps)

  • Lay face down and place the foam roller under the top of your hip/upper thigh. Gently roll your leg up and back down toward your knee until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets and then switch legs.

Calf Foam Roller

Foam Roller Exercise #6 – Calves

  • Place the foam roller under the top of your calf. Place your hands behind you. Cross your leg over the other one and lift your body. Gently roll your body down toward your ankle and back up until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets and then switch legs. 

lower Back foam roller

Foam Roller Exercise #7 – Lower Back

  • Place the foam roller under your lower back. Lift your glutes up and gently roll your body up toward your mid-back and back down until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets.

Glutes Foam Roller

Foam Roller Exercise #8 – Glutes (Piriformis)

  • Place the foam roller under glutes. Lean over to one side and gently roll your body up and back down your glute area until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets and then switch sides.

So again, whether you’re a fitness newbie or you’re a workout veteran, foam rolling and incorporating these foam rolling exercises into your routine can be beneficial for your entire body. Again, MFR accelerates muscle recovery.  

Foam Rolling corrects muscle imbalances and breaks up/reduces adhesions, knots within the muscle. And that will help the quality of your movement by adding increased flexibility, increased range of motion, and decreased muscle tension. 

Studies have shown that foam rolling after your workout can significantly decrease muscle soreness up to 72 hours later! 

Now grab that foam roller and get to rolling! 

If you need help starting (or accelerating) your weight loss journey, our expert double-certified Weight Loss Coaches at LadyBoss® are here to help you around the clock. Apply for a personal coach now, and you will be on your way to the body and healthy lifestyle of your dreams!

Coach Shanda, NASM, CPT, BCS, PES, FNS
Latest posts by Coach Shanda, NASM, CPT, BCS, PES, FNS (see all)
Shanda Yakich is a wife and mother of two young boys. She fell in love with health and fitness after her own transformation 20 years ago when she revamped her sedentary lifestyle to lose 30 pounds and cut her body fat in half. She knows the struggle of balancing family, career, and heath. She is triple certified in fitness, nutrition, and behavior change. Shanda is a National Academy of Sports Medicine certified trainer and a certified Fitness Nutrition Specialist.