{"id":508477,"date":"2023-11-06T10:40:03","date_gmt":"2023-11-06T09:40:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=508477"},"modified":"2023-11-11T10:55:48","modified_gmt":"2023-11-11T09:55:48","slug":"top-15-exercises-with-a-foam-roller","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/","title":{"rendered":"How to Use a Foam Roller? Top 8 Foam Roller Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/#What_Is_a_Foam_Roller\" title=\"What Is a Foam Roller?\">What Is a Foam Roller?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/#How_to_Use_a_Foam_Roller\" title=\"How to Use a Foam Roller?\">How to Use a Foam Roller?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/#Top_8_Most_Effective_Foam_Roller_Exercises\" title=\"Top 8 Most Effective Foam Roller Exercises\">Top 8 Most Effective Foam Roller Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/#Full-Body_Exercises_With_a_Foam_Roller\" title=\"Full-Body Exercises With a Foam Roller\">Full-Body Exercises With a Foam Roller<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/#Where_to_go_from_here\" title=\"Where to go from here?\">Where to go from here?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/#What_Are_the_Main_Takeaways\" title=\"What Are the Main Takeaways?\">What Are the Main Takeaways?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Are you suffering from a stiff back or want to relax your thigh muscles from the previous workout? In that case, you&#8217;ll do well to reach for a foam roller. This fitness tool can <strong>relax, warm up, and stretch<\/strong> your muscles. However, you&#8217;ll achieve the best results when you learn how to use the foam roller properly and choose the most effective exercises.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_a_Foam_Roller\"><\/span>What Is a Foam Roller?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.com\/massage-rollers\">foam roller<\/a>, also known as a massage roller, ranks among <a href=\"https:\/\/gymbeam.com\/home-workout\"><strong>fitness tools<\/strong><\/a> <strong>that can help you massage your entire body.<\/strong> It is used both before and after workout, as part of recovery, and as a therapeutic aid during rehabilitation. This tool is popular among strength athletes, crossfitters, and runners. However, it is also used by people who, for example, sit or stand all day at work and want to <strong>stretch, relax, and massage<\/strong> themselves in the evening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How Does a Foam Roller Work?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/fitness-foam-roller-back-gymbeam-1.html\">Foam rollers<\/a> are able to create pressure on muscles to promote better blood circulation, and also act on fascia, or the connective tissues. Thanks to this, they are primarily used for warming up muscles, stretching, and <strong>myofascial release techniques<\/strong> (Self-Myofascial Release &#8211; SMR). Moreover, they also help to massage <strong>so-called trigger points,<\/strong> which are small, painful knots that can be felt within the muscle. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1\u20133]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the end, using a foam roller offers a wide range of benefits <strong>for the proper function of muscles, post-workout recovery, and athletic performance.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in learning about all the benefits of a foam roller, you can find them in the article: <strong><a href=\"https:\/\/gymbeam.com\/blog\/foam-roller-everything-you-should-know-about-it\/\">Foam Roller: Why and How to Use This Massage Tool?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1124x749.jpg\" alt=\"Foam Roller and Its Benefits\" class=\"wp-image-507311\" title=\"Foam Roller and Its Benefits\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Types of Foam Rollers<\/h3>\n\n\n\n<p>These rollers are made <strong>from foam with varying levels of hardness and differ in their size and surface type.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>A <a href=\"https:\/\/gymbeam.com\/foam-roller-orange-gymbeam.html\"><strong>basic foam roller<\/strong><\/a> doesn&#8217;t have ridges and is therefore suitable for less intense massages.<\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.com\/fitness-foam-roller-green-gymbeam-1.html\"><strong>foam roller with ridges<\/strong><\/a> has a hollow core and a harder surface with smaller or larger knobs. This makes it ideal for deep muscle massage.<\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.com\/v-roll-vibrating-exercise-roller-gymbeam.html\"><strong>vibrating roller<\/strong><\/a> features a vibrating core in addition to the ridges. Thanks to this, the massage can be made more enjoyable and efficient.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/3in1-massage-roller-gymbeam.html\"><strong>3-in-1 rollers<\/strong><\/a> typically consist of a large foam roller, a smaller ridged roller, and a <a href=\"https:\/\/gymbeam.com\/muscle-roller-stick-gymbeam.html\">massage stick<\/a>. This makes them suitable for a comprehensive full-body massage.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Use_a_Foam_Roller\"><\/span>How to Use a Foam Roller?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Self-massage with a <a href=\"https:\/\/gymbeam.com\/fitness-foam-roller-m-roll-blue-gymbeam.html\">foam roller<\/a> is ideal <strong>before a workout,<\/strong> as well as after its completion, <strong>to help relax the fatigued muscles.<\/strong> On the following day after exercising, it can support the <a href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\">recovery<\/a> process. However, you can use a foam roller at any time during the day when you, for example, feel muscle stiffness or <a href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/\">back pain<\/a>. That said, before you start rolling, read about some things to watch out for. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1, 4]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><strong>Rolling is ideally done after warming up your muscles.<\/strong> Just a few minutes on a <a href=\"https:\/\/gymbeam.com\/rowing-machine-gymbeam.html\">rowing machine<\/a> or another <a href=\"https:\/\/gymbeam.com\/air-bike-gymbeam.html\">exercise machine<\/a> or after your workout, while your muscles are still warm, is sufficient.<\/li>\n\n\n\n<li>Place the roller under your back or another muscle group. Then lie on it and roll a few centimetres up and down. You can then adjust it by moving it slightly lower or higher and continue with the self-massage.<\/li>\n\n\n\n<li><strong>You can increase the intensity of the massage by applying more pressure onto the roller with your own body weight.<\/strong><\/li>\n\n\n\n<li><strong>Make sure to avoid injured areas and open wounds.<\/strong> Massaging may be slightly uncomfortable or even mildly painful during the first few seconds, but it should not cause gradually worsening pain.<\/li>\n\n\n\n<li><strong>The muscle that&#8217;s being massaged should be stretched\/tensed.<\/strong> For instance, when massaging your calves, straighten your leg and point your toes upward.<\/li>\n\n\n\n<li><strong>Roll each muscle group for a minimum of 30 seconds and a maximum of 2 minutes.<\/strong> Adjust the duration according to how you feel, and pay attention to how the muscles gradually relax and any discomfort decreases. Then move on to the next muscle group.<\/li>\n\n\n\n<li><strong>If you come across a tighter spot while rolling, massage that area more thoroughly.<\/strong><\/li>\n\n\n\n<li><strong>Make sure to use the foam roller only on muscles.<\/strong> Avoid bones, joints, and the lumbar spine.<\/li>\n\n\n\n<li><strong>Use the foam roller on larger muscle groups such as the back, buttocks, thighs, or calves.<\/strong> If you need to target smaller muscles or specific problematic areas, use a <a href=\"https:\/\/gymbeam.com\/orange-massage-ball-gymbeam.html\">massage ball<\/a> instead.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8344,8347,44953,36280,8346,36043,67366,67384,36286,67660,36292,64849\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Top_8_Most_Effective_Foam_Roller_Exercises\"><\/span>Top 8 Most Effective Foam Roller Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Using a foam roller allows you to massage your entire body. <strong>However, it is most commonly used for relieving tension in the back, buttocks, and thighs.<\/strong> Try the basic exercises listed below, which you can incorporate before every workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Foam Rolling the Back<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong>&nbsp;Place the foam roller under the upper part of your back. Bend your arms at the elbows and place your palms behind your ears or cross your arms on your chest. Bend your legs, keeping your feet as support points flat on the&nbsp;<a href=\"https:\/\/gymbeam.com\/exercise-mats\">mat<\/a>.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Breathe deeply and start rolling your back up and down on the foam roller. If you feel a stiff spot, focus on it more thoroughly. The massage will be more intense when you apply more of your body weight to the foam roller. During the exercise, you can adjust the roller\u2019s position up or down as needed. Continue for at least 30 seconds.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Moving too fast, rolling over only a small area, holding your breath.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Zada.gif\" alt=\"Foam rolling the back\" class=\"wp-image-507423\" title=\"Foam rolling the back\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Foam Rolling the Lats<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Lie on your side, extend your lower arm, and place the foam roller under your shoulder. Bend your upper arm and place it by your side or on the ground in front of you. Bend your legs and anchor your feet against the mat. A <a href=\"https:\/\/gymbeam.com\/foam-roller-black-gymbeam.html\">foam roller without ridges<\/a> is more suitable for this exercise.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Breathe deeply and start rolling the side of your back up and down on the foam roller. If you feel a stiff spot, focus on it more thoroughly. The massage will be more intense when you apply more of your body weight to the foam roller. You can adjust the foam roller&#8217;s position up or down as needed during the exercise. Continue for at least 30 seconds.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Moving too fast, rolling over only a small area, holding your breath.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Pod-rameny.gif\" alt=\"Foam rolling the lats\" class=\"wp-image-507375\" title=\"Foam rolling the lats\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Foam Rolling The Buttocks<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Sit on the roller, then bend and lift one leg, placing it above the knee of the other supporting leg. Hold it by the ankle with the opposite hand, and place the other palm on the mat for support. Slightly twist your torso to the side of the raised leg.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Breathe deeply and start rolling your buttocks up and down on the foam roller. If you feel a stiff spot, focus on it more thoroughly. The massage will be more intense when you apply more of your body weight to the foam roller. During the exercise, you can adjust the foam roller\u2019s position up or down as needed. Continue for at least 30 seconds, then switch sides.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Moving too fast, rolling over only a small area, holding your breath.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Hyzde.gif\" alt=\"Foam rolling the buttocks\" class=\"wp-image-507343\" title=\"Foam rolling the buttocks\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Foam Rolling the Back of the Thighs<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong>&nbsp;Sit on the&nbsp;<strong><a href=\"https:\/\/gymbeam.com\/stellar-yoga-mat-black-strix.html\">mat<\/a><\/strong>&nbsp;and place the foam roller under your thigh. Slightly bend your knee and keep your foot off the ground. Bend the other leg and leave the entire foot on the mat. You can also place it on the leg being massaged to increase the intensity of the massage. Place your outstretched hands behind you as support, with your palms on the mat.<\/li>\n\n\n\n<li><strong>Execution:<\/strong>&nbsp;Breathe deeply and start rolling your thigh up and down on the foam roller. If you feel a tight spot, focus on it more thoroughly. Increasing the pressure with your own body weight will intensify the massage. You can adjust the foam roller\u2019s position up or down as needed during the exercise. Continue for at least 30 seconds, then switch sides.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Moving too fast, rolling over only a small area, holding your breath.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Zadni-strana-stehen.gif\" alt=\"Foam rolling the back of the thighs\" class=\"wp-image-507439\" title=\"Foam rolling the back of the thighs\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Foam Rolling the Side of the Thighs<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Lay sideways on the <strong><a href=\"https:\/\/gymbeam.com\/yoga-mat-excercise-pad-orange-gymbeam.html\">mat<\/a><\/strong> and place the foam roller under the outer side of your lower thigh. Support yourself with your extended lower arm on the ground. Bend your other arm and place it to your side. Keep your lower leg extended, and bend your upper leg, resting your foot on the ground.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Breathe deeply and start rolling your thigh up and down the foam roller. If you feel a stiff spot, focus on it more thoroughly. Applying more of your own body weight to the foam roller will make the massage more intense. Continue for at least 30 seconds, then switch sides.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Moving too fast, rolling over only a small area, holding your breath.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Bocni-strana-stehen.gif\" alt=\"Foam rolling the side of the thighs\" class=\"wp-image-507327\" title=\"Foam rolling the side of the thighs\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Foam Rolling the Front of the Thighs<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position<\/strong>: Lie on your stomach on a mat, support yourself with your forearms on the ground, and place the foam roller under the thigh of your extended leg. Bend your other leg and place it to the side for support.<\/li>\n\n\n\n<li><strong>Execution:<\/strong>&nbsp;Breathe deeply and start rolling your thigh up and down on the foam roller. If you feel a tight spot, focus on it more thoroughly. Increasing the pressure with your own body weight will intensify the massage. You can adjust the foam roller\u2019s position up or down as needed during the exercise. Continue for at least 30 seconds, then switch sides.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Moving too fast, rolling over only a small area, holding your breath.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Prredni-strana-stehen.gif\" alt=\"Foam rolling the front of the thighs\" class=\"wp-image-507391\" title=\"Foam rolling the front of the thighs\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Foam Rolling the Inner Side of the Thighs<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Lie with your stomach on the mat and support yourself with your forearms on the ground. Bend one leg and place it to the side while placing the foam roller under your thigh. Keep your other leg extended, and anchor your toes into the ground. Bend your arms and support yourself with your forearms.<\/li>\n\n\n\n<li>Execution: Breathe deeply and start moving your thigh sideways and back on the foam roller. If you feel a tight spot, focus on it more thoroughly. Increasing the pressure on the foam roller with your own body weight will make the massage more intense. Continue for at least 30 seconds, then switch sides.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Moving too fast, rolling over only a small area, holding your breath.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Vnitrni-strana-stehen.gif\" alt=\"Foam rolling the inner side of the thighs\" class=\"wp-image-507407\" title=\"Foam rolling the inner side of the thighs\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Foam Rolling the Calves<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Sit on the mat and place the foam roller under the calf of your extended leg. Bend the other leg and keep the foot entirely on the ground as a support point. You can also place it on the leg being massaged, which will increase the intensity of the massage. Place your extended arms as support behind you, with your palms on the mat.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Breathe deeply and begin moving your calf up and down the foam roller. If you feel a tight spot, focus on it more thoroughly. Increasing the pressure on the foam roller with your own body weight will make the massage more intense. You can adjust the foam roller&#8217;s position up or down as needed during the exercise. Continue for at least 30 seconds, then switch sides.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Moving too fast, rolling over only a small area, holding your breath.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Masaz-litka.gif\" alt=\"Foam rolling the calves\" class=\"wp-image-507359\" title=\"Foam rolling the calves\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Full-Body_Exercises_With_a_Foam_Roller\"><\/span>Full-Body Exercises With a Foam Roller<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can find additional effective full-body foam roller exercises in our video.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"TOP Exercises for Muscle Relaxation with a Foam Roller I Home Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/7OarGoJ5im0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_to_go_from_here\"><\/span>Where to go from here?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Explore alternative workouts with different fitness equipment and let our articles guide you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can find inspiration for a full-body workout in the article: <a href=\"https:\/\/gymbeam.com\/blog\/13-the-most-effective-fitball-exercises\/\"><strong>Top 13 Exercise Ball Exercises for a Full-Body Workout<\/strong><\/a><\/li>\n\n\n\n<li>Master functional training with a balance half-ball by checking out this article: <a href=\"https:\/\/gymbeam.com\/blog\/10-best-bosu-ball-exercises-to-improve-balance-strengthen-your-back-and-entire-body\/\"><strong>10 Best Balance Half-Ball Exercises to Improve Balance, Strengthen Your Back and Entire Body<\/strong><\/a><\/li>\n\n\n\n<li>Suspension trainer is also suitable for functional training. Learn how to use it and discover effective full-body exercises in the article: <a href=\"https:\/\/gymbeam.com\/blog\/how-to-exercise-with-the-suspension-trainer-learn-these-effective-full-body-exercises\/\"><strong>How to Exercise With the Suspension Trainer? Try These Effective Full-Body Exercises<\/strong><\/a><\/li>\n\n\n\n<li>Get a high-quality workout with resistance bands. The best exercises can be found in the article: <a href=\"https:\/\/gymbeam.com\/blog\/33-exercises-with-resistance-band-which-you-can-anywhere\/\"><strong>30 Full-Body Resistance Band Exercises<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_the_Main_Takeaways\"><\/span>What Are the Main Takeaways?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A foam roller is an effective tool for <strong>relaxing muscles throughout the entire body, as well as for promoting recovery and athletic performance.<\/strong> You can incorporate these exercises before or after your workout, or at any time during the day when you want to stretch. However, to achieve the best results, always <strong>keep in mind the basic rules of foam rolling.<\/strong> These include warming up your muscles before rolling, massaging each muscle group for at least 30 seconds to 2 minutes, and using the foam roller only on muscles.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find this article helpful? If so, share it with your friends and inspire them to try their hand at these foam roller exercises.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A foam roller is an ideal tool for massaging the whole body after exercise or as part of recovery. How to use it in order to release tension in the back, thighs, or calves?<\/p>\n","protected":false},"author":129,"featured_media":507299,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6401,7097,7037,7373],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-508477","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercises","9":"tag-fitness-accessories","10":"tag-foam-roller","11":"tag-stretching","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Use a Foam Roller? 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Types of rollers and exercises for massaging the back, thighs, and calves.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-06T09:40:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-11T09:55:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Cviky-penovy-valec-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/top-15-exercises-with-a-foam-roller\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"How to Use a Foam Roller? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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