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Exercises

Foam roller exercises

Foam roller exercises: rolling each muscle group, plus thoracic extension and core work on the roller. Rolling eases stiffness and soreness for a while; it does not reshape or release tissue.

12 moves11 with 3D demosBeginner 4Intermediate 8

Beginner foam roller exercises 4

Foam Roller Thoracic Extension demonstrated on the 3D figure3D demoFoam Roller Thoracic ExtensionBeginner · A foam rollerHamstring-SMR demonstrated on the 3D figure3D demoHamstring-SMRBeginner · A foam rollerLatissimus Dorsi-SMR demonstrated on the 3D figure3D demoLatissimus Dorsi-SMRBeginner · A foam rollerLower Back-SMR demonstrated on the 3D figure3D demoLower Back-SMRBeginner · A foam roller

Intermediate foam roller exercises 8

Adductor demonstrated on the 3D figure3D demoAdductorIntermediate · A foam rollerCalves-SMR demonstrated on the 3D figure3D demoCalves-SMRIntermediate · A foam rollerIliotibial Tract-SMR demonstrated on the 3D figure3D demoIliotibial Tract-SMRIntermediate · A foam rollerPeroneals-SMR demonstrated on the 3D figure3D demoPeroneals-SMRIntermediate · A foam rollerPiriformis-SMR demonstrated on the 3D figure3D demoPiriformis-SMRIntermediate · A foam rollerQuadriceps-SMR demonstrated on the 3D figure3D demoQuadriceps-SMRIntermediate · A foam rollerRhomboids-SMR demonstrated on the 3D figure3D demoRhomboids-SMRIntermediate · A foam rollerBrachialis-SMRIntermediate · A foam roller

More exercises

Questions people ask

What are good foam roller exercises for beginners?

Start with moves graded easy, such as Foam Roller Thoracic Extension, Hamstring-SMR, Latissimus Dorsi-SMR. There are 4 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.