5 Best Foam Rolling Exercises to Ease Muscle Tension

Foam Rolling Exercises

If you find yourself in a conversation about post-workout muscle recovery, chances are you hear about foam rolling.

Foam rolling exercises are shown to increase range of motion and decrease muscle soreness.

Foam rolling is a form of self-massage that you perform with an object that looks like a swimming-pool noodle, called “foam roller”.

Specifically, it “irons out” knots, also known as trigger points in the muscles.

Foam rolling improves the quality of muscle tissue while stretching and lengthens it.

When combined with stretching, foam rolling can improve your range of motion, and reduce your risk of injury.

it can also increase your range of motion, ease muscle soreness, and prevent injury.

Ultimately it helps your body recover and feel better.

A foam roller is one of the most valuable fitness equipment you can have at home or at the gym.

If you want to keep your body healthy and strong, the following 5 foam rolling exercises can help.

When Should I Roll out My Muscles?

You can perform foam rolling exercises before or after your workouts.

Foam rolling prior to your workout can help increase your range of motion, blood circulation, and tissue elasticity. All leading to better workout performance and lessen your risk of injury.

Post-workout foam rolling exercises are particularly helpful in muscle recovery. They loosen any tighten muscles, fasten recovery, and reduce soreness.

Here are the 5 foam rolling exercises to make your body feel awesome!

5 Best Foam Rolling Exercises

Scroll down past the image to see full instructions on how to roll each body part.

Foam rolling exercises for beginners
Foam Rolling Exercises


1. Sit on the ground with your legs straight and your roller under the claves. Cross your right leg over the left. Your roller should be just above the ankle and below the knee. Lift your butt off the ground so that your weight is supported by your hands and the roller.

2. Roll the length of your calf from the back of your knee to the Achilles tendon. Roll up and down for 30 to 60 seconds. When you find that tender or a really sore spot, stay still until you feel the tenderness is reduced. Switch legs.


1. Sit with your right leg on the roller; bend your left knee, cross your left ankle over your right. Put your hands on the floor behind you for support.

2. Roll up and down from your knee to under your right butt cheek for 30-60 seconds. Hold longer on the tender spot and switch legs.


1. Sit on your foam roller and adjust it so that it’s slightly below your butt. With both knees bent, lean toward the left hip, putting your weight on your hands for support.

2. Roll the bottom butt cheek for 30 to 60 seconds. Hold on a sore spot for longer until the soreness is reduced. Switch sides and repeat.


1. Lie on your side with the roller under your left hip. Tighten your abs and glutes for balance.

2. Slowly roll down from your hip down to the knee for 30-60 seconds. Switch sides and repeat.


1. Start lying face up with the roller underneath your shoulder blades. Interlace your fingers and place them behind your head to support the weight of your skull.

2. Push with your feet to roll up and down your upper back. Roll from shoulder blades to the mid-back for 30 to 60 seconds.

The Bottom Line

5 easy foam roller exercises to iron out knots from your muscles.

Foam rolling is an inexpensive and effective way to self-massage your muscles and improve their quality. You’ll gain flexibility, mobility, and also prevent injury.

For more foam rolling exercises, check out our “Foam Roller Exercise Poster” below.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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