Foam Roller Exercises by Woodworth, Sam -- Read -- Imperial Library of Trantor

Index

Introduction FOAM ROLLING BASICS

Why use a roller? Using a roller for massage More foam roller benefits Effective rolling What you need Before you begin

CORE EXERCISES

Plank progressions Roller rollout Roller walkout Bird dog reach Hip swivel Sitting ribcage rotation Half-kneeling core rotation Side-lying ribcage rotation Straight-leg raise

LOWER BODY EXERCISES

Overhead squat Rotational lunge Adductor chair squat Hip flexor release Targeted hip flexor release Targeted hip rotator release Hip rotator raise Clamshell hip rotation Gluteal group release Targeted gluteal group release Gluteal bridge Straight-leg gluteal bridge Quadriceps release Targeted quadriceps release Outer thigh and hip release Targeted outer hip release Hamstrings release Targeted hamstrings release Inner thigh release Targeted inner thigh release Knee release Shin release Targeted shin release Calf massage Targeted calf release Spiral calf raise Ankle release Arch release Targeted foot release

UPPER BODY EXERCISES

Spine restoration Spine lengthening Lower back release Targeted lower back release Middle back release Targeted middle back release Middle back activation Targeted shoulder release Shoulder blade release Front shoulder release Shoulder blade mobilization Chest release Targeted chest release Lats release Underarm release Biceps release Triceps release Forearm wall slide Neck release Finger flexor release Finger extensor release Targeted palm release

PAIN RELIEF PROGRAMMES

Upper back Lower back Shoulder and neck Targeted shoulder and neck Hips Upper legs Lower legs Hand and forearm Feet

LIFESTYLE PROGRAMMES

Too much sitting Too much standing Active lifestyle Daily conditioning Overhead reaching relief Posture restoration Stress relief Limited mobility Full body relaxation Weekend warrior Lifetime mobility Pain management

SPORTS PROGRAMMES

Pre-workout Post-workout Straight-line sports Rotational sports Overhead sports

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