Name: Playbook - Joe Walker - Foam Roll Routine - Full Body
Uploaded: 2023-05-18T04:19:57.675Z
Duration: 15 min
Description: Foam Roll Routine - Full Body

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

Zianya

This foam roll routine is designed for anyone looking improve their soft tissue mobility.

Foam roll your thoracic spine. Focus from the top of your scapula to the bottom angle of your ribs. Spend extra time on sensitive areas. 30-60 seconds.

Foam Roll Upper Back

Start with foam roll at mid back, hands behind head, bring knees/feet together and rotate lower trunk to one side. Exhale as you hinge over the foam roll. Perform 3-5 hinge-like motions in 3 segments of your thoracic spine.

Foam Roll with Trunk Rotation

Focus area is from the back of the shoulder to the bottom angle of your ribs. 30-60 seconds.

Foam Roll Lat

Foam roll the posterior hip. Cross treatment leg across opposite leg as you perform movment. 30-60 seconds.

Foam Roll Glute

Foam roll front of thigh (quadriceps). Focus from front of hip to top of knee. 30-60 seconds.

Foam Roll Quad

Foam roll back of thigh (hamstrings). Focus from glute to back of knee. 30-60 seconds.

Foam Roll Hamstrings

Use a trigger point ball for soft tissue to calf. Find sensitive areas and hold 30 seconds. Then perform slow, deliberate ankle pumps for a tack and stretch to the involved area.

Trigger Point Calf

Use a trigger piont ball for soft tissue treatment to bottom of foot. Find sensitive areas and hold 5-10 seconds each.

Trigger Point Foot

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Morgan

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

Samuel Bibby

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Gavin Stein

Ran out of time but the stuff that I could do was amazing

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Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

Foam Roll Routine - Full Body

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