5 Foam Roller Moves That Can Help In Releasing Stiffness And Stress In Your Body

In our sedentary lifestyles or amidst intense workout sessions, body pain, muscle tightness, and stiffness are familiar companions. What may seem like minor discomfort can escalate into unbearable pain if left unattended. The good news? There's a simple yet effective solution within your reach. Ever heard of foam roller exercises?

Believe it or not, these exercises hold the key to easing muscle soreness and body stiffness. But that's not all—foam roller exercises bring a myriad of benefits. They not only alleviate discomfort but also enhance flexibility while promoting optimal oxygen and blood flow throughout your body.

Imagine integrating these exercises seamlessly into your routine. Whether you choose to indulge in them before your workout as a dynamic warm-up session or after, as a calming stretching routine, the impact is transformative. Embrace the foam roller, and experience the rejuvenating effects it can have on your body. Bid farewell to stiffness and welcome flexibility, vitality, and relief into your life.

# Calf relief

When it comes to using a foam roller for calves, there are two angles to focus on; the back of calves and the inside of your calves.

To relax the back of the calves:

- Begin in a seated position with a foam roller exactly under the top of your calves and keep your hands behind your hips.
- Now lift your hips off the ground, keep your legs straight, and using your arms and hands roll your calves up and down on top of the foam roller.
- Move back and forth for 30 seconds.

To relax inside of calves:

- Lie with your face down on the floor and in a plank position, placing the foam roller under your hips.
- Roll up and down from hip to knees.

# Back relief

- For back relief, you need to use a foam roller for your upper and lower back.

For lower back:

- Sit on the floor with the foam roller on your lower back.
- Keep your hands behind your head and your abs tighten.
- Slowly bend your knees, and now roll over back and forward.
- Continue this for 30 seconds.

For upper back:

- Begin by lying down on the floor, keeping a foam roller on your back.
- Keep your knees bent and your feet flat on the ground and bring your hands behind your ears with your elbows wide.
- Raise your hips and use your feet to push your upper body back and forth along the roller.
- Continue this for 30 seconds.

# Shoulder and side relief

To increase mobility and release stiffness, your shoulders need some action. Use a foam roller in this way to stretch your shoulders.

Here’s how to perform it:

- Lie down on the left side with your left arm extended on the floor away from the torso.
- Place a foam roller under your left armpit, left leg straight on the ground, and right leg propped in front of your body with a bent knee.
- Place your right hand for extra support on the floor in front of you.
- Roll up and down, a few inches closer to the head and a few inches closer to the legs.
- Continue this for 30 seconds. Then switch sides.

# Glutes relief

Glutes are the largest muscle groups in your body and the tight clothes can contribute to tension or pain in your lower back. This love will release tension and improve flexibility.

Here’s how to perform it:

- Sit with your glutes/butt on the top of a foam roller.
- Bend your right leg and cross it over your left knee and lean toward your left hip, shifting the weight on your left hand for support.
- Now roll over the left butt for 30 seconds.
- Switch sides.

# Foot relief

Stretching your feet with foam roller will keep the muscles flexible, strong and healthy.

Here’s how to perform it:

- Send with the farm roller under your left foot.
- Roll it forward and backward working through your feet and make sure you stand straight keeping your back straight and abs tight.
- Continue this for 30 seconds and repeat on the other side.