Maybe you’ve thought about buying a foam roller but you’re not entirely sure what to do with it? Maybe you’ve thought that it looks like a great piece of equipment, but will you really use it?
Well, you’ll be happy to know that the Pulseroll vibrating foam roller and peanut roller can be used as part of your everyday training routine. Vibration training has many benefits and helps keep muscles in their best shape, but these products can also add something extra to a boring routine! You can use them at the start or end of a workout to ease muscle soreness, improve range of motion, and prevent future injury.
Try these 10 simple exercises to get the most out of your fitness foam roller.
Calves
Sit on the floor and place the roller underneath the calf, keeping the toes pointed upwards. Place your hands behind you for support, apply pressure, and gently roll front to back. You can do both calves together or one at a time!
Hamstrings
Sit on the floor and place the roller under one thigh. Bend one leg to about 90 degrees with that foot flat on the ground, while extending the other leg forward. Place your hands behind you for balance and push up so your weight is supported by your hands. Apply pressure on the roller and slowly roll back and forth.
Quads
Face down on the floor, place the roller under your quad just above the knee. Make sure the other leg is bent out to the side at a 90-degree angle. Place arms on the floor with the elbows under the shoulders. Slowly push backwards, rolling the foam roller up the leg.
Back
Lie on your back with the roller positioned underneath your shoulder blades. Place your feet shoulder width apart. Apply pressure and slightly arch your back over the roller. Gently roll back and forth, not going too low down your back. Find the trigger points and hold for 30 seconds.
Outer Thigh
Otherwise known as the IT band, lie on your side and place the roller under one leg. Steady yourself with your forearm placed flat with the elbow directly under your shoulder. On the lowest setting, slowly roll up and down the side of the leg from the hip to the knee.
Shoulders
Lie on your back and put your feet flat on the floor. Place the foam roller underneath you, right on top of your shoulders. This is where you’d place a barbell during squats. Tighten your core and lift your tailbone off the floor. Gently apply pressure and lean side to side.
Do not place a vibrating roller on your neck directly over the spine!
Glutes
Sit on the floor and place the roller directly under your glute. Place both hands behind you for support. You can perform this with straight legs, or with one straight leg and one leg crossed over ankle to knee. Slightly lean to one side to isolate the muscle, gently roll back and forth. Remember to switch sides!
Feet
Standing up, place one foot on the roller. Flex the foot, find a trigger point and apply pressure. You can roll the foot gently back and forth from heel to toe with the foot still flexed. This can be done standing, sitting, or even lying down!
Triceps
Lie down on your side. Stretch one arm above your head and position your other hand flat on the floor for stability. Place the roller on your upper arm above the elbow. Gently lean from side to side, find the trigger points, and hold in place for 30 seconds.
Biceps
Lie on your stomach with the roller parallel to the body. Extend your arm to the side and place on top of the roller. Apply pressure, making sure you’re focussing on the top part of the upper arm, and gently roll back and forth.
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