9 foam roller exercises that will ease muscle soreness

Roller exercises are an excellent way to relax tense muscles and to feel better when relieving aches and pains. Then you will find 9 exercises on foam rollers that you can perform to improve your muscles.

1. hamstrings

You can do this simple level of exercise at home or in the gym. To perform this exercise, start placing the foam roller on the floor. Sit down with your left leg on the floor and your right leg on the roller. Place your hands behind your body and your fingers should point to you. Roll the foam roller between your knees to just below the base. Now repeat the procedure with your left leg on the roll and your right leg bent on the floor.

2. Adductors

You can do this simple exercise at home or in the gym to release tense muscles on the inside of the thighs. To perform this exercise, you must first lie on the floor with the front-facing down. Use your forearms to fit in the upper part of the body. Place the foam roller under the thighs, just next to the pelvis. Roll the foam roller into your knee.

3. Quads

To perform this exercise, start with lying down, placing the roller just above the knee of the right leg. With your arms and your left leg, gently move up and down 4-5 times. Switch to the other side and repeat the process.

4. IT tapes

To perform this simple exercise, place the foam roller on the outside of your thigh just above the bottom of the knee. Use the lower elbow to gently move your body up and down along the outer thigh. When you are done, go to the other side and repeat the process.

5. glutes

To perform this simple exercise, sit on the roll as you cross the right leg over the left side. While placing the weight of your hands as a support, lean towards the right hip. Turn the buttocks carefully to the back of the hip bone and return to the original position. Go through the other side and repeat the previous process.

6. Lats

You can do this simple exercise at home or in the gym to reduce the pain in the back muscles. To perform this exercise, place your back under the foam roller. Let the roll gently under the body.

7. thoracic spine

To perform this exercise, first, place the foam roller in a vertical position. Then lie on your back and let your head and buttocks resting on the roller. With your hands to the ceiling, you take your arms 90 degrees out. Carefully hold your arms on the floor and hold this position for 30 to 60 seconds. Cross your arms and then touch your shoulders with your hands. Carefully turn the box aside for 30-60 seconds.

8. the upper part of the back

To perform this simple exercise, place your face in front of the roller, under the shoulder blades. Then secure your fingers and then place them behind your head to support them. Roll up and down, push on the feet and then turn the shoulder blades to the middle back. Perform this process for 30 to 60 seconds.

9. calves

To perform this simple exercise, place the foam roller on the floor and sit down on the roller. Place the left leg so that the roller is just above the ankle. Place the right leg on top to add pressure on the left leg. Lift your body off the ground slowly and turn back and forth along your calf.

Tip: pain areas are areas where you feel uncomfortable because of the tension of the muscles when you train. As you perform these foaming exercises, keep areas where you feel uncomfortable relaxing the muscles for 30 to 60 seconds. These exercises help you relax those tense muscles.

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