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Movementevening10 min
Foam Rolling Session
Foam rolling breaks up fascial adhesions, increases blood flow to muscles, and reduces delayed onset muscle soreness. It's like a massage you give yourself.
Step-by-Step Guide
- 1
Start with calves: roll slowly for 1 minute each
- 2
Quads/thighs: 1 minute each
- 3
IT band (outer thigh): 1 minute each — goes slowly!
- 4
Upper back: roll up and down for 1 minute
- 5
Glutes: sit on roller, 1 minute each side
- 6
Lats (sides): 30 seconds each side
Pro Tips
- •Slow is better — don't rush over knots
- •Breathe into tight spots
- •Avoid rolling directly on joints or lower back
Benefits
Muscle tension relief
Improved recovery
Better flexibility
Reduced chronic tightness
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