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Foam rolling & fascia

Fascia stretching routine

This follows the 'many angles, slow and flowing' idea of fascia training. Move slowly, change the angle a little each rep, and breathe out into each reach. The gains are real but come mostly from your nervous system's tolerance of stretch, so doing it regularly matters more than going deep.

12 minBeginner10 movesNo equipmentBack · Abs · Shoulders · Hamstrings · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Wake up

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoHarder: Seated forward fold (Paschimottanasana)

Long lines

  1. Downward-facing dog (Adho Mukha Svanasana)5 breaths, pedalling the heels
    Beginner · Shoulders, Hamstrings, Calves · 3D demoEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. World's Greatest Stretch3 reps each side
    Intermediate · Hamstrings, Calves, Glutes · 3D demoEasier: Supine hamstring stretch with a strapHarder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Overhead side bend3 slow reaches each side
    Beginner · 3D demoHarder: Overhead lat stretch at a bench
  4. Standing spiral reach5 reps each side
    Beginner · Abs, Back, Shoulders · 3D demoEasier: Thoracic rotationHarder: World's Greatest Stretch
  5. Half-kneeling hip flexor stretch30 s each side, arm overhead
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch

Floor

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
  2. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  3. Child's Pose (Balasana)60 s, walking the hands to each side for 3 breaths
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)

Tips

  • For lasting range, stretching experts suggest 30 to 120 seconds per area on most days. This routine is the flowing version; hold longer where you want change.
  • No stretch should feel sharp.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More foam rolling & fascia

Full-body foam roller routine

A 10-minute foam roller routine for calves, thighs, glutes and upper back: about a minute per area, moderate pressure, slow rolls.

10 minBeginner6 movesA foam roller

Fascia release for legs

Roll then stretch each part of the leg, feet to hips, and finish with springy calf bounces. About 20 minutes.

20 minBeginner14 movesOther / check instructions, A foam roller

Fascia release for the back

Gentle rolling for the upper back and lats, rotation and segmental spine work, then two easy strength moves. Exercise is what back-pain guidelines recommend.

15 minBeginner11 movesA foam roller

Questions people ask

How long does the fascia stretching routine take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 3 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.