10-Minute Basic Full Body Foam Rolling Routine

What’s up, here’s my full-body 10-minute basic foam rolling routine that I do almost every day to either prep for a workout, recover from a workout, or just to reduce inflammation in my muscles and increase my range of motion. Let’s get to it.

  • Lower Body
  • Feet
  • Calves
  • Hamstrings
  • Quadriceps
  • Glutes
  • Upper Body
  • Lower Back
  • Upper Back
  • Chest
  • Lats

Lower Body

Feet

  • We’ll begin by targeting the plantar fascia on the bottom of your foot.
  • Everything you do begins with your feet so take care of them
  • Photo of Foot Rolling Placement
  • While standing on your left foot place a roller or lacrosse ball underneath your right foot
  • Photo of Foot Rolling Movement
  • Roll along the entire length of your foot, slowly increasing pressure until comfortable
  • Photo of Foot Rolling Inside and Outside
  • Make sure to hit the inside, outside, and middle of your foot
  • Switch to the other foot after 30 seconds

Calves

  • Sitting on the floor extend your legs and place your right leg on the roller just above your ankle
  • Photo of Calf Rolling Placement
  • Keeping your left leg aloft prop yourself up with your hands and roll the length of your calf
  • Photo of Calf Rolling Movement
  • Make sure to hit the inside, outside, and middle of your calf, if needed put your left foot on the ground to get the right angle
  • Switch to the other calf after 30 seconds

Hamstrings

  • Begin with your hamstring and while sitting place your right leg on the roller just above your knee
  • Photo of Hamstring Rolling Placement
  • Keeping your left leg aloft prop yourself up with your hands and roll the length of your hamstring
  • Photo of Hamstring Rolling Movement
  • This one is crucial to get the inside, outside, and middle of your hamstring
  • Angle yourself properly to get both the inside and outside of your hamstring muscles
  • Switch to your other leg after 30 seconds

Quadriceps

  • Begin in a plank position and place your right leg on the roller just above the knee
  • Photo of Quad Rolling Placement
  • Using your left leg for stability and to manage movement roll along the entire length of your quadricep including your hip flexors
  • Photo of Quad Rolling Movement
  • Angle yourself properly to get both the inside and outside of your quads
  • Photo of Quad Rolling Inside and Outside
  • Switch to your other leg after 30 seconds

Glutes

  • With your arms behind you place the roller underneath your butt
  • Photo of Glute Rolling Placement
  • Optional: Place your left leg up onto your right knee to increase the pressure on your right glute
  • Photo of Glute Rolling Adjustment
  • Begin slowly rolling along the length of your glute targeting the inside, middle, and outside of the muscle
  • Photo of Glute Rolling Movement
  • Switch to your other glute after 30 seconds

Upper Body

Lower Back

  • With your arms behind you and both feet planted on the ground place the roller just above your butt on your lower back
  • Angle yourself to target the right side by leaning on your right arm and putting the majority of your weight on your right foot
  • Photo of Lower Back Rolling Placement
  • Push deeply into the roller and roll the length of your lower back up to a couple of inches below your shoulder blades
  • Photo of Lower Back Rolling Movement
  • Switch to your other side after 30 seconds

Upper Back

  • With your arms crossed in front of you (hugging yourself) and both feet planted on the ground place the roller in the middle of your mid-back
  • Photo of Upper Back Rolling Placement
  • Angle yourself to your right and lift your butt off the ground. (When hitting higher on your back it is useful to extend your hips as far as possible upwards to get a better angle)
  • Photo of Upper Back Rolling Movement
  • Push deeply into the roller and roll the length of your upper back.
  • Switch to your other side after 30 seconds

Chest

  • Lay with your face down and your right arm extended
  • Place the roller underneath your shoulder with the majority of your weight on your body, not your arm
  • Photo of Chest Rolling Placement
  • Use your left arm to prop yourself up and guide your movement
  • Roll the length of your chest and front shoulder
  • Photo of Chest Rolling Movement
  • Switch to your other side after 30 seconds

Lats

  • As a quarterback, this is one of my favourite places to roll to relieve shoulder pain and open up my back
  • Standing with a wall to your right extend your right arm above your head
  • Photo of Lat Rolling Placement
  • Place the roller at the bottom of your lat (approximately mid-back)
  • Photo of Lat Rolling Placement Extended
  • Put pressure on the roller and roll the length of your lat
  • Photo of Lat Rolling Movement
  • Angle your back towards the wall to hit the outside of your lat as well
  • Photo of Lat Rolling Inside and Outside
  • Optional: Use a lacrosse ball to increase the intensity pausing and attacking any tender spots
  • Switch to your other side after 30 seconds

In Conclusion

  • Lower Body (5 Mins)
  • Feet (1 Min)
  • Calves (1 Min)
  • Hamstring (1 Mins)
  • Quadricep (1 Min)
  • Glute (1 Min)
  • Upper Body (4 Mins)
  • Lower Back (1 Min)
  • Upper Back (1 Min)
  • Chest (1 Min)
  • Lats (1 Min
  • Total: 9 Mins

This timeline is intended to fulfill the promise of a “10-Minute Basic Full Body Foam Rolling Routine” but I’d recommend devoting some additional time to hitting any spots that are tender as these will give you the most bang for your buck.

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