6 Simple Foam roller exercises:

Calves:

  • Sit on the floor with your legs straight, ankles crossed left over right, and a foam roller under your right ankle.
  • Place your hands on either side of your butt and lift it off the floor, rolling your right calf muscle over the roller (from ankle to knee) a few times with your toes pointed up.
  • Repeat with your leg rotated inward (so you’re rolling the inside portion of your calf), and then again with your leg rotated outward.
    • Switch legs and repeat.

 

Hamstrings:

  • Sit on the floor with your legs straight and a foam roller under your thighs. Place your hands on the floor on either side of your butt.
  • Lift your butt and use your hands to roll the entire length of your hamstrings — from just below your butt to your knees.

 

Quads:

  • Lie face down on the floor with your legs straight and a foam roller under your quads. Prop yourself up on your forearms.
  • Slowly roll your quad muscles from the tops of your legs to the tops of your knees.

 

Glutes:

  • Sit on a foam roller with your left foot flat on the floor and your right leg crossed over your left thigh. Place either both of your hands or only your right hand on the floor behind you for support.
  • Tilt your body to your right so that your right glute presses against the roller.
  • Roll forward and backward several times, and then repeat on your left side.

 

Lats:

  • Lie on your left side with your legs straight, your left arm extended above your head, and a foam roller under your armpit.
  • Place your right hand on the floor in front of you for support and place your right foot on the floor behind your left leg.
  • Use your right hand and foot to slowly roll your left side from your armpit to below your ribcage several times. Switch sides and repeat.

 

Back:

  • Lie face up with your knees bent, feet flat on the floor, butt lifted off the floor, and a foam roller under your mid-back.
  • Place your fingertips gently behind your ears or cross your arms in front of your chest, and slowly roll the entire length of your back from your shoulders on downward.