VIDEO: 9 Foam Rolling Exercises for Myofascial Release

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Foam Rolling is a form of myofascial release (MFR) and is ideal before and after a workout.

Myofascial release is essential the release of muscle and connective tissue. By breaking up those contracted muscles to eliminate pain, improve circulation and restore mobility.

You can foam roll before a workout to help improve circulation to the muscles you are going to use. You can also foam roll after a workout to help with muscle recovery.

The Don’ts:

  • Do not roll over bony surfaces, it’s intended for muscles only and it will hurt!
  • Make sure to get the OK from your doctor if you’re using a foam roller on injured areas, otherwise avoid.
  • Do not use directly on your lower back.

The Do’s:

  • Use this as needed to help your muscles recover!


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  1. CALVES - slide back and forth from ankles to below the knees, cross ankles to deepen the massage, point or flex foot to hit different areas of the calf muscles.
  2. HAMSTRINGS - with both legs on the foam roller, roll from knee to right below glutes.
  3. QUADS - with both legs on the foam roller, supported by your forearms, roll back and forth from above knees to right below the hips.
  4. IT BAND - roll back and forth along other thigh and front to back to get the entire muscle, one leg at a time with the other foot and your hands supporting you.
  5. HIP FLEXOR - rock back and forth with the dip in the hip (which is about 3-4″ in total).
  6. GLUTES - sit on top of foam roller, bring one foot onto the opposite knee and lean into the side where knee is up, one side at a time.
  7. HIPS & LOWER BACK - place roller under your hips, lift knees to chest and/or rock side to side.
  8. UPPER BACK & LATS - place roller under armpit with a straight arm and roll back and forth about 3-4″ in total, one side at a time.
  9. MID BACK & SHOULDERS - place roller at mid back and bridge up so you can roll back and forth from mid back to shoulders.


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DISCLAIMER: Please check with your doctor before starting any workout program. Any users of this workout assume the risk of injury resulting from performing the exercises or utilizing any suggested equipment. Take care in the equipment you use, stay hydrated and always listen to your body.


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