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
- While standing on your left foot place a roller or lacrosse ball underneath your right foot
- Roll along the entire length of your foot, slowly increasing pressure until comfortable
- 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
- Keeping your left leg aloft prop yourself up with your hands and roll the length of your calf
- 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
- Keeping your left leg aloft prop yourself up with your hands and roll the length of your hamstring
- 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
- Using your left leg for stability and to manage movement roll along the entire length of your quadricep including your hip flexors
- Angle yourself properly to get both the inside and outside of your quads
- Switch to your other leg after 30 seconds
Glutes
- With your arms behind you place the roller underneath your butt
- Optional: Place your left leg up onto your right knee to increase the pressure on your right glute
- Begin slowly rolling along the length of your glute targeting the inside, middle, and outside of the muscle
- 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
- Push deeply into the roller and roll the length of your lower back up to a couple of inches below your shoulder blades
- 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
- 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)
- 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
- Use your left arm to prop yourself up and guide your movement
- Roll the length of your chest and front shoulder
- 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
- Place the roller at the bottom of your lat (approximately mid-back)
- Put pressure on the roller and roll the length of your lat
- Angle your back towards the wall to hit the outside of your lat as well
- 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.
Thanks for reading for more recovery posts check out our Full List of Recovery Posts.
Please note – We use affiliate links on this page. This means we earn a commission if you click on a link and buy something.
Important - We only chose products that we ourselves use and stand by.
