On previous occasions we have seen how to use the foam roller to release muscle tension in the legs. However, the foam roller is a magnificent fitness instrument to tone the whole body with a very interesting massage effect. We show you some foam roller exercises with which to massage and tone the whole body.
Foam or massage roller: which is better?
The foam roller is used primarily as a self-massage formula to release stressed areas after sports such as cycling or practices such as Pilates. Now, is it a substitute for professional massages?
The answer is complex, since in certain circumstances it can be a good substitute. Not complete, but sufficient. In others, it is advisable to go to professionals for more specific treatments.
Mistakes to Avoid When Doing Foam Roller Exercises
Roll over the painful area
When you first experiment with the foam roller, you tend to use it as a knot release by simply rolling on it. Indeed, it brings relief to the affected area , but not all the benefits that the foam roller provides as a massager are achieved.
In some cases, rolling over the stressed and inflamed area has even been shown to backfire, increasing inflammation and making the area worse.
How to use the foam roller then ? It will be enough to start the movement a few centimeters higher than the area of pain, and roll it. A small difference that can make a big improvement.
Use the foam roller on the knots for a long time
The most effective foam roller exercises are those that perform strokes in all directions and in close proximity ; On the contrary, if you focus the use of the foam roller only on the knots, the only thing you will achieve is to damage the tissues and nerves . Watch out!
Both specialists and manufacturers recommend that the roller pass no more than 20 seconds for each knot , and control the pressure at all times – you should feel the pressure but not pain.
Bad postures
One of the mistakes during the most common foam roller exercises . Using the foam roller is more than rolling on it. It is necessary to adopt certain postures for which a certain control of the own force is required.
Without professionals to guide you, it can lead to an intensification of the deviation and the injuries that this entails .
Best Foam Roller Exercises to Massage and Tone Your Whole Body
Back exercises
Exercise for thoracic extensors, trapezius and rhomboids
To complete this exercise you have two options: bring your arms behind your head or across your chest. If you are not used to abs, for safety we recommend option two.
Lying on the roller, located in the middle of the back, roll towards the upper part of the back, until you feel the pressure on the traps. Do several sets of five reps, remembering to rest between sets .
Stretching for back pain and spinal alignment
Does your back usually hurt? Have you been diagnosed with a spinal deviation? With this foam roller exercise you will notice a great relief . Lie on the foam roller positioned along the line of your back, with your knees bent and your feet slightly apart.
Open your arms until they are perpendicular, relax for a few seconds and return to the starting position. For best results, perform three sets at least twice a week (better if they are not consecutive).
Exercise to strengthen the core of the back
Sports like cycling require us to maintain forced postures for long periods of time . Once you carry kilometers on your legs, it is common to notice overload in what is known as the core of the back, and more specifically the muscles of the thoracolumbar area and the spinous muscle .
For this relaxation exercise , you have to lie down on the foam placed vertically, taking as a reference your own head, which must be supported at all times. Keep your legs bent and your arms stretched perpendicular to your spine, without straining your posture.
The exercise consists of raising the opposite limbs simultaneously, but without stressing the back, with gentle movements .
Foam roller exercises for the lower back
Exercise on the thoracolumbar fascia
Cross your arms over your chest so that you almost reach your scapulae. Lie on the foam roller, leaving it just below the shoulder blades. Lift your glute and roll the foam into your pelvis and vice versa.
With this exercise the muscles of the lower back are relaxed , so it is ideal as a stretch after doing weights or doing a cycling route .
Hip flexors
The goal of this exercise is to rotate the myofascial roller over the hip flexor muscles when they show stiffness (resulting in pain) .
Place the foam roller perpendicular to the body, and lean on it with the hip flexors. Use slight back and forth movements in a traditional plank pose.
Exercise to strengthen and tone buttocks
Strong buttocks reduce the risk of lower back pain . The roller here works the gluteus medius, the most involved in the well-being of the area as a link between the spine and the lower extremities.
To do this, sit on the roller and lean well on the gluteus medius. Twist your torso slightly until you are resting on the arm of the side you are going to start with and, with your own leg, push yourself gently with short movements back and forth, rolling the foam .
You can complicate it by passing the opposite leg over the thigh on the side to be worked and repeating the movement. Do the same with the other side.
Relax your arms and shoulders with these roller exercises
Dorsal and teres major
Lying on your side, stretch the arm on which you are going to work with the roller and place it in the armpit area. Roll back and forth for full pressure and massage.
Roller exercise in pectoralis major and deltoids
In this foam roller stretching exercise you will have to lie on your stomach. Calculate 45 degrees from the line that marks the sternum and place the roller. With the arm resting on it, and with a slight inclination, bring the roller towards the armpit. After stretching after a day of strength , you will notice relief.
Abdominal exercises with foam roller
Unstable plank
Are you in bad posture for many hours at the office? Strengthening the stabilizers at home (larger area of the abdomen or lower back) corrects the deviation caused by those rigid postures.
Roller plank exercises involve a great effort, since the complexity of the plank is compounded by the force that must be exerted to maintain a minimum balance. However, the relief it brings makes it worth it.
Get into the usual posture of a plank , but bringing the foam roller to the tips. Find your balance and try to hold the pose for five seconds, doing 3 reps per set.
Once you have mastered this modality, we encourage you to complicate it by doing the side plank.
Body saw
Much like planks, the foam roller body saw exercise is more complete. Now, instead of placing the roller on the tips of the feet, we place it on the back, and we will perform a saw movement. This exercise is only recommended for regular athletes.
The best foam roller exercises for runners
Training for long-distance running or fitness exercise can cause pain or some muscle stiffness . In these cases, the foam roller becomes an ally to treat running injuries or strengthen the abdominal muscles, which suffer more than we think when running.
With these foam roller exercises to do at home, you’ll stretch after running and your muscles will thank you.
Release of the thorax and spine
Lying on your back, you have to place the foam roller vertically along the column, not on the floor. Relax your body as much as possible, taking all the pressure towards the roller and from it to the ground.
With this exercise the posture is corrected ; By opening your chest during relaxation, you improve your lung capacity. Coaches recommend specifically for people who spend long hours sitting in an office and practice running to stay in shape.
Foam Roller Bridge
Starting from a horizontal position again , bend your knees and lean on your back. The roller should be under your feet. Raise your pelvis as straight as possible. Try to keep the support on the shoulder area for a few seconds before returning to the starting position.
Roller support helps strengthen your glutes and abdominal muscles . When it comes to running, you will notice that it improves the stability and efficiency of the movement.
We hope that with these exercises with the foam roller from now on you will improve your posture and perceive the benefit of this simple stretching device to do at home .
