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foam roller course

Dr Angus PykeB.App Sci, B.Clin Sci (Chiro)

Cat stretch1. Place the roller on the floor2. Knees and arms shoulder width apart. With you hands on the

roller. Roller should be directly below shoulders. (picture 1)3. Gently round through upper back as you inhale to the count of

5, letting your head and neck drop down, looking towards your navel. (picture 2)

4. Exhale as you slowly roll the foam roller forwards letting the chest drop towards the floor. Let your arms extend out in front of you. Hold this position for 5 seconds. (picture 3)

5. Repeat 8 to 10 times

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Postural Reset - Chest and Shoulder release1. Lay on your back so the roller runs from

your pelvis to your head. 2. Make sure neck and head are supported.

Extend your arms directly out to the side with palms up. Let your shoulders open up and allow your spine to settle onto the roller. (picture 1)

3. Bend your knees and keep your feet flat on the floor for support.

4. Slowly move your arms further towards your head stopping in each position for 30 - 60 seconds allowing your chest and shoulders to stretch. Remain in this position for 3 - 5 minutes (picture 2)

5. Advanced - You can engage and strengthen the core muscles in this position by lifting the legs one at a time, hold the elevated leg for 5 seconds and repeat with the alternate leg. (picture 3). To further increase the difficulty of this movement lift both legs together (picture 4).


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Thoracic spine release and stretch1. Place the roller on the floor. Lay on your back with the roller

under your shoulders and spine (picture 1). 2. Place your hands across your chest to open shoulders and

separate shoulder blades. (Hands can be placed behind your head if you need additional support)

3. Gently roll back and forth, massaging your back, feeling for muscle tender spots. After you have rolled up and down slightly twist the body left and right and repeat. (picture 2)

4. Once you find a tender spot, roll over it firmly until you feel the tension release (10 - 20 seconds)

5. After releasing all tender points, this position is also great to to stretch the middle back and upper shoulders. This stretch is terrific to decrease the dowagers hump and rounded shoulders so many people experience from prolonged periods of sitting. Hold stretch for 2 - 5 minutes. (Picture 3)


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Lats and rotator cuff (shoulder) release1. Lay on your side with the roller at the bottom of the

armpit. Place hand behind head for support of your neck and to provide slight tension to the rotator cuff and shoulder muscles. (picture 1)

2. Gently roll back and forth to the upper edge of the armpit. (picture 2)

3. Feel for tender spots, roll over firmly until the tension and pain begins to release (10 - 20 seconds).

4. Twist the body forwards and backwards to be sure to work through the entire area

5. Switch sides.6. Lifting the hips will increase the pressure on the

shoulders.7. Roll for 60 to 90 seconds and swap sides.

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Illiotibial Band (IT) release1. Lying on your side, place you leg just above the knee on the

foam roller (picture 3)2. The supporting leg (the leg on top), comes across slightly in

front and provides balance.3. Gently roll back and forth, feeling for tender spots. Roll up to

the side of the hip bone. (Picture 2)4. Once you find a tender spot, roll over it firmly until you feel

the tension release.5. This area is often very tender. You can decrease the pressure

on the involved leg by lifting more through the arms and the supporting leg.

6. To increase pressure, lift the supporting leg and place on top of the involved leg (picture 1).

7. Roll for 60 to 90 seconds and swap sides.! ! ! ! ! ! ! ! !

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Quadricep Release (Quads)1. Lay face down with the roller positioned against your

thighs, just above your knees. picture 1)2. Gently roll back and forth to the upper edge of the

thighs.3. Feel for tender spots (turning toes in and out), roll

over firmly until the tension and pain begins to release (10 - 20 seconds).

4. To increase the tension on one leg, raise the uninvolved leg and twist the body towards the involved leg, be sure to work through the entire area. Be sure to switch sides.(Picture 2).

5. Roll for 60 - 90 seconds.

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Inner thigh/adductor release1. Lying on your front move the foam roller out to the

side ( you will be rolling on the inner 20 -30 cm, picture 1). On the involved leg turn the toe out as far as possible, opening the hip working the inner thigh.

2. Gently roll back and forth from the knee to the upper edge of the groin. (picture 2)

3. Feel for tender spots, roll over firmly until the tension and pain begins to release (10 - 20 seconds).

4. Roll for 60 - 90 seconds. Swap sides

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Hip flexor1. Lying on your front move the foam roller out to the side

( you will be rolling on the inner 20 -30 cm, picture 1). On the involved leg turn the toe out as far as possible.

2. Gently roll back and forth from from the upper hip to the lower edge of the waist line. (picture 2)

3. Feel for tender spots, roll over firmly until the tension and pain begins to release (10 - 20 seconds). Be careful of the pubic bone.


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Gluteal (buttocks) Release1. Place the foam roller on the floor2. Sit on the roller. Cross your left ankle across your right

knee.3. Place your hands on the floor for support4. Place your weight over your left buttock (picture 1)5. Gently roll back and forth through out the entire buttock

region.6. Feel for tender spots, roll over firmly until the tension and

pain begins to release (10 - 20 seconds).7. This area can be tender, lift through your arms to decrease

pressure.8. Roll for 60 - 90 seconds. Swap sides (picture 2)

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Hamstring Release1. Place the foam roller on the floor2. Start with the roller just below the buttocks3. Lift the uninvolved side. To gain enough pressure this

exercise is best done one leg at a time. If hamstrings are very tender or you are unable to complete this position have both legs on the roller.

4. Gently roll back and forth through out the entire hamstring region - from back of knee to buttocks.

5. Feel for tender spots, be sure to turn toes in and out to release entire muscle. Roll over firmly until the tension and pain begins to release (10 - 20 seconds).



Calf Release1. Place the foam roller on the floor.2. Put the foam roller just below the knee3. Place your hands behind you for support4. Lift your hips from the floor to add pressure to the calves.

(picture 1)5. Gently roll back and forth through out the entire calf

region - from back of knee to just above ankle.6. Feel for tender spots, roll over firmly until the tension and

pain begins to release (10 - 20 seconds).7. Turn your toes in and out to work entire calf area.8. This exercise can also be done on a single leg to

increase pressure and difficulty. Be sure to switch sides (picture 2)

9. Roll for 60 - 90 seconds.

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Roll out planks1. Place the roller on the floor. Knees and arms

shoulder width apart. With you hands on the roller. Roller should be directly below shoulders. (picture 1)

2. Gently roll the foam roller forwards along your forearms towards your elbows. Be careful not to over extend shoulders.

3. Allow your hips to come forward as you move, keep a straight line from knees to shoulders. Keep you head up and your spine aligned. Hold this position for 5 - 30 seconds. (picture 2)

4. Slowly return to start position by rolling the foam roller back towards you.

5. Repeat 8 -10 times

VariationIf you are having difficulty rolling the foam roller forwards and backwards you can just begin in the plank position (picture 2) and hold 15 - 45 seconds. To advance from this position lift the knees up from the floor.

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All four core balance1. Begin by placing your hands on the roller. Spread

your fingers and grip the roller firmly. Keep your hands directly beneath your shoulders.

2. Slowly place your knees on the roller. Keep you knees beneath your hips. To increase balance to begin with you can keep your toes slightly touching the ground. As you begin to feel balanced slowly lift one foot at a time

3. Keep your head up and keep a straight line through hips, shoulders and neck. Keep you head up and your spine aligned.

4. Hold this position for 30 - 90 seconds


Hip flexor stretch 1. Using the upright foam roller as support, place one

leg forward into a lunging position. Keep the front knee over the ankle (picture 1).

2. Be sure to keep the back upright and the head looking straight forward.

3. Gently and slowly lunge forward until you feel a stretch in the front of your back leg

4. Hold the stretch for 20 - 30 seconds5. Repeat both sides 2 - 4 times

VariationSet up as in previous version but instead of lunging forwards tighten your buttocks, tucking your hips beneath you until you feel a slight stretch in the groin and the front of the leg.. (picture 2). Hold this position 20 -30 seconds. Repeat both sides.

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Shoulder stretch 1. Using the foam roller as an upright support place both

your hands in front of you. Make sure the roller is not on a slippery surface.

2. Holding firmly onto the roller and let your chest gently drop to the floor until you feel a stretch through both shoulders. (picture 1)

3. Hold this position for 20 - 30 seconds

VariationAs above but with single arms (picture 2)

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