Exercises using a foam roller to relieve muscle pain
A foam roller is a valuable addition to your pre-workout or post-workout healing sessions as it can help you relieve muscle pain, stiffness, tightness, or tension. Exercises using this gym equipment work extraordinarily well when you pair them with other rejuvenating approaches like body massage or hot/cold showers. If you have an achy back or sore shoulder, try these foam roller exercises for relief.
Exercise for your spine/upper back
If you are experiencing a misalignment or pain in your spinal region, go for this simple exercise. Lie down and place a foam roller horizontally under your upper back, just right below your shoulder blades. As you bend your knees and interlace your fingers under your skull, raise your hips a little to gently slide the roller up toward your shoulders. Repeat multiple times.
Exercise for your lower back
You can avoid tension in your lower back with this easy exercise. Lie down and place the foam roller horizontally under your lower back. Now bend your knees into your chest and place your hands behind your shins. Gently move toward the right side as you raise your left hip. Then move toward the left side as you raise your right hip.
Exercise for your quads and knees
Place a foam roller on the floor and then lie with the right side of your body on it. Keep your right leg straight and left leg closely flat on the floor. Keep your left hand/forearm on the floor for additional support. Rotating your body a little toward the floor, start rolling up and down gently to massage your quads or knees.
Exercise for your hamstrings
Sit on the floor with your legs straight. Place the foam roller under your thighs and position your hands behind you on the floor for support. Now bend your left knee such that your left foot touches the floor. Keep your right leg straight. Lift your hips a little and start rolling your right leg up and down. Later, repeat with the other leg.
Exercise for your shoulders and elbows
Kneel on the floor and place a foam roller horizontally in front of you. Now get into the child's pose (balasana) and position the back of your right arm on the top of the roller. Once done, flex and extend your elbow to relax your tricep, elbow, and shoulder. Repeat this multiple times until you feel better. Switch to the other arm.
