Workout Tips

Foam Roll to Relieve Muscle Tension

A simple recovery tool that can work wonders for total-body training.

Foam Rolling: Your New Secret Weapon

Foam Rolling 101

It’s important while rolling to do so in a slow, controlled manner. When you feel a tight knot, focus pressure on the area for about 15 seconds and then move on. Roll each muscle group for about 1-2 minutes.


Sit on the roller and cross your right leg over your left knee and lean on the right hip. Roll the right glute in a back and forth motion. You can use your hands on the floor for support. Switch legs and repeat. 


Take plank position with the rollers beneath your legs just above the knees. roll over the entire length of the quadriceps, both legs at a time. You can lean to either side to get more pressure on each leg.


Face the floor and bend your right leg to place the inner right thigh on the roller. Roll back and forth to massage the inner portion of the leg from just above the knee to the upper inner thigh area. Switch legs and repeat.


Sit with your right leg on the roller, the left knee bent and your hands on the floor behind you for support. Roll on the right hamstring from just above your knee to below your glute. Switch legs and repeat.


Place the roller underneath your upper back at shoulder height. Roll from just above the shoulders and to about the end of your rib cage. Do not roll your lower back as there is little support for your spine and it can cause injury. 


Similar to rolling quads, take side plank position on the right side and gently roll over the right IT band. Roll from just above the knee to the upper hip. Slow movements are best as this can be a painful area to target. Focused pressure on tighter areas for longer intervals can help release more tension and breakup adhesions. Switch legs and repeat.

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!