Foam Roll Exercises

For these exercises you will need a foam roll (which is very inexpensive) which we sell in the practice, online at our store, or any fitness store.

General Guidelines

1. Spend 1-2 minutes per self myofascial release technique and on each each side (when applicable).

2. When a trigger point is found (painful area) hold for 30-45 seconds.

3. Keep the abdominal muscles tight which provides stability to the lumbo-pelvic-hip complex during rolling.

4. Remember to breathe slowly as this will help to reduce any tense reflexes caused by discomfort.

5. Complete the self myofascial release exercises 1-2 x daily.
   

Adductor Self Myofascial Release
1. Extend the thigh and place foam roll in the groin region with body prone (face down) on the floor.
2. Be cautious when rolling near the adductor complex origins at the pelvis.
3. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.





Hamstring Self Myofascial Release 1. Place hamstrings on the roll with hips unsupported.
2. Feet can be crossed so that only leg at a time is one the foam roll.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.





Quadriceps Slef Myofascial Release 1. Body is positioned prone (face down) with quadriceps on foam roll
2. It is very important to maintain proper core control (abdominal drawn-in position & tight gluteus) to prevent low back compensations 3. Roll from pelvic bone to knee, emphasizing the lateral (outside) thigh
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.



Iliotibial Band Self Myofascial Release
1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in “neutral” position with ears aligned with shoulders.
4. This may be PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the outside thigh to the knee.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Upper Back Self Myofascial Release
1. Place hands behind head or wrap arms around chest to clear the shoulder blades across the thoracic wall.
2. Raise hips until unsupported.
4. Stabilize the head in a “neutral” position.
5. Roll mid-back area on the foam roll.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.