Foam rollers are truly great as they basically iron out your muscles. It’s like a deep tissue massage, releasing knots and is used by athletes. I strongly recommend it to anyone active. I know I certainly need it as I’m often very tight due to all the running and squats that I do. It has helped me improve my posture and range of motion. And ladies, it is great for cellulite, so get foam rolling!
The benefits of foam roller exercises
- Improves flexibility
- Improves the tightness of the muscles
- Prevents injuries
- Improves circulation and cellulite
- Improves athletic performance
When to do foam rolling exercises and how to use a foam roller
After a workout, when your muscles are warmed up, is the best time to use a foma roller.
It’s important that you place the roller on soft tissue and not on your joints. You roll up and down on the muscle slowly. Work at your own pace, especially if you are new to foam rollers.
The amount of pain depends on how tight you are. However, the pain should not be unbearable. If too painful, stop. If you have knots, rest the roller for 30-60 seconds.
Start by doing it three times a week with shorter sessions, and as you get better, make your sessions longer and use it after every workout. After foam rolling, stretch and drink plenty of water.
5 foam rolling exercises
1. Outer thigh foam roller exercise
Lie on your side with the foam roller under your left hip. Keeping your core tight and using your arms roll up and down on your leg from the hip to the knee.
2. Hamstrings foam roller exercise
Place the roller underneath your glutes. Place your hands behind you and roll up and down from your knee to under your glutes.
Quads foam roller exercise
Lying face down, place the foam roller under your hips and roll up and down from the hip to the knee.
Calves foam roller exercise
Place the foam roller under your calves with your legs straight out, sitting on the floor. Keep your hands behind you to support your weight. Roll along your calves up and down from the ankles up to your knees.
Back foam roller exercise
Place the foam roller underneath your lower back with your hands behind you to balance. Keep your core tight and roll up and down your back up to the shoulder blades.
Take the Next Step in Your Health & Fitness Journey
I hope you enjoy working these side plank exercises into your daily exercise routine. If you’re looking for more exercise inspiration, feel free to check out these other exercises.
If you are a woman over 40 and want a tailored nutrition and exercise plan to build and maintain a healthy body, I can help! Get in touch for a consultation to find out more.
I believe that with the right nutrition, lifestyle changes, and support, you can feel more energised, balanced, and confident in your body.
If you’re ready to make lasting changes and need personalised guidance, I’m here to help. Whether you’re looking to balance hormones, improve digestion, boost energy, or manage your weight sustainably, I offer a range of health coaching packages tailored to your unique needs.
Let’s work together to create a plan that supports your health goals and fits into your lifestyle. Your health is your greatest asset – let’s make it a priority!
👉 Contact me today to start your journey to better health.
👉 Explore my health coaching packages to find the right fit for you.