5 Foam-Roller Moves For Your Entire Body

“Foam rollers massage the muscle and move soreness-causing chemicals out of the area, while supplying the tissue with fresh blood, oxygen and nutrients to jumpstart the repair process,” says Justin Price, corrective exercise specialist and the creator of The BioMechanics Method. Here, five exercises to round out your workouts. Hold the position for about 30 seconds until the tension releases.

Hamstrings

Sit on the floor with your legs extended straight in front of you. Slide the foam roller under both hamstrings at once so it’s perpendicular to your legs. Lift your hips slightly off the floor (place your palms on the floor slightly behind you to support your body weight). Roll from the middle of your glutes to just above the backs of your knees.

Calves

Sit on the floor with your legs extended straight in front of you. Slide the foam roller under both calves so that it’s perpendicular to your legs. Lift your hips slightly off the floor (place your palms on the floor slightly behind you to support your body weight). Roll from below the backs of your knees to just above your ankles.

Quads

Place the foam roller perpendicular to one leg and lie over it (your belly should be facing the floor). The pressure should be on the thigh. Roll from your hip to just above your knee. Repeat on the opposite thigh.

Glutes

Sit on a foam roller and lean your body to the right to place the weight on the glute muscles on that side. Balance on your right arm as you pull your left knee towards your chest and roll back and forth to massage and stretch the muscles of that area. Repeat the movement on the opposite side.

Upper Back and Shoulders

Lie down with your upper back on the foam roller as shown. Bend your knees, tuck your hips under, and lift your pelvis so it’s hovering just above the floor (this will allow you to roll more easily). Roll up and down the upper part of your spine. Do not roll on your lower back.