Foam Rolling Exercises for Self Myofacial Release

• Don’t roll at a fast pace especially over tender points this can cause micro trauma
• Go slow so you can find tender points.
• When you find a tender point stay on it without moving the roller until you feel a release.
• You can spend more time on your tender areas but still go over muscle areas that don’t present as much or any pain - this maintains their health.
• The following are not listed in a particular order. Do not feel obligated to do all exercises every time.

GASTROC/SOLEUS (Upper and Lower Calf)

Preparation:

• Place foam roll under mid belly of lower leg.
• Cross left leg over right leg to increase pressure (optional)

Movement:

• Slowly roll calve area to find the most tender area.
• If a tender point is located, stop rolling, and rest on the
  tender point until pain decreases by 75%.

RHOMBOIDS – Middle Upper Back

Preparation:

• Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall.

Movement :

• While maintaining abdominal Draw-In position, raise hips until unsupported.
• Stabilize the head in “neutral”.
• Roll mid-back area on the foam roll.
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

PERONEALS (Outside of Leg From Knee to Ankle)

Preparation :

• Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize.
• Position the roller on the peroneals (lateral gastroc/soleus region).
• Leave hip on the floor.

Movement :

• Activate the core/glutes by bracing and squeezing.
• Raise the hips upwards increasing the pressure on the lower calf.
• Roll in either direction until a “tender point” is found, hold on that point until you feel the tenderness release by approx 75%.
• Muscles are 3 dimensional, so don’t just roll in the same plane-up & down. You are allowed to move across the peroneal also.
• Don’t continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for.
• Stop on the tender point until tenderness eases.

LATISSIMUS DORSI (Sides of Back)

Preparation :

• Start in a side lying position with arm outstretched and thumb facing upward.
• Place the foam roll in the axillary area.

Movement :

• Slowly move back and forth to find the most tender area.
• Once identified, hold tender spot until the discomfort is reduced by at least 75%.
• Progress to the next tender spot.
• Repeat directions on opposite side.

PIRIFORMIS – (Side Portion of Glutes)

Preparation :

• Begin positioned as shown with foot crossed to opposite knee.

Movement :

• Roll on the posterior hip area.
• Increase the stretch by pulling the knee toward the opposite shoulder.
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

QUADRICEPS

Preparation :

• Body is positioned prone with quadriceps on foam roll
• It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations

Movement :

• Roll from pelvic bone to knee, emphasizing the lateral thigh
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

IT BAND (External Side of Leg from Knee to Hip)

Preparation :

• Position yourself on your side lying on foam roll.
• Bottom leg is raised slightly off floor.
• Maintain head in “neutral” with ears aligned with shoulders.
• This CAN BE PAINFUL for many, and should be done in moderation.

Movement :

• Roll just below hip joint down the lateral thigh to the knee.
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

ADDUCTOR (Inner Thigh)

Preparation :

• Extend the thigh and place foam roll in the groin region with body prone on the floor.

Movement :

• Be cautious when rolling near the adductor complex origins at the pelvis.
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

TENSOR FASCIA LATAE (Area between Quad and Side of Leg)

Preparation :

• Body is positioned prone with quadriceps on foam roll.
• It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations.

Movement :

• Foam roll is placed just lateral to the anterior pelvic bone (ASIS).
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.