Foam rolling & fascia
Full-body foam roller routine
Six areas, about 90 seconds of rolling for each pair of legs or sides. Roll slowly, about 2 to 4 seconds per pass, at a pressure you can breathe through. Harder is not better.
Roll
- Foam Roller Thoracic Extension4 slow breaths at 3 spotsBeginner · 3D demo
Tips
- Spend 90 seconds or more on any area that is sore: that is about the shortest rolling time linked to less soreness.
- Expect the looser feeling to last minutes, up to about half an hour. Roll before you move, not instead of moving.
- Never roll a calf that is swollen, red or darkened, or throbbing. Those can be signs of a blood clot: call 111, or 999 if you are also breathless or have chest pain.
- To cover more, add the adductor roll for the inner thighs or the lat roll, 30 to 45 s each side, or a gentle 30 s on each outer thigh.
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
Fascia stretching routine
A 12-minute, no-equipment routine of slow long-line stretches, side bends and rotations, moving in many directions.
12 minBeginner10 movesNo equipment
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 rollerQuestions people ask
How long does the full-body foam roller routine take?
About 10 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?
You need: A foam roller. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 4 of its 6 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.