Name: Playbook - Brad and Jess Gouthro - Essential Foam Roll Moves
Uploaded: 2023-08-20T22:56:44.377Z
Duration: 5 min
Description: Essential Foam Roll Moves

Foam rolling is an amazing way to massage your muscles by yourself. Work out the knots, increase blood flow, and condition your muscles for better recovery

Foam Roll it out after your workout! This self massage will leave you feeling relaxed & awesome 😎

Foam Roll glutes

Foam Roll IT Band

Lay on the Foam Roller with your upper back & massage all the muscles

Foam Roll Upper Back

Cool Down

* 20 sec / side

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage

1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Hamstring Massage

1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Essential Foam Roll Moves

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