TUCKED AWAY IN a corner of virtually every gym sits at least one foam roller—a cylindrical, piece of padded PVC that has become a mainstream tool for massaging muscle tissue. There’s nothing magical about the objects themselves, but using foam rollers the right way has been shown to reduce muscle soreness and improve flexibility.
Physical therapists Dan Giordano, PT, DPT, C.S.C.S. and Winnie Yu, PT, DPT, C.S.C.S. created the Men’s and Women’s Health 15-Minute Mobility program to show you three ways they use foam rollers in their practice: To massage your muscles, help you get a deeper stretch, and create more instability during core exercises. You’ll think twice before passing over your gym’s foam roller during your next training session.
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3 Ways to Use a Foam Roller for Mobility
Massage Your Muscle
“The first option [to use a foam roller] is probably exactly what you expected—use it to massage a muscle,” says Giordano. Research in the past five years suggests that foam rolling a muscle is a useful pre-workout activity that can improve flexibility and reduce muscle soreness.
How to Try It:
Sit on the floor with one leg extended, the other bent, and both hands placed on the ground behind you. Place the foam roller under the calf of your extended leg and lift your butt off of the floor so your weight is on your calf.
“We’re going to roll up and down, pause, and go side to side,” Giordano instructs. “Spend a little more time in those tight areas.
You can repeat this process for all of your major muscles. For more actionable directions on rolling out different areas of your body, check out this guide how to use a foam roller. We suggest using the foam roller for 40 to 60 seconds per muscle group.
Intensify a Stretch
Stretching your muscles is linked to increased flexibility, decreased pain, and reduced muscle soreness. If you’re sleeping on your stretches—it’s time to wake up. Yu suggests using the foam roller to help you get into deeper positions during specific stretches.
How to Try It:
Yu likes a thoracic stretch called “thread the needle”, which rotates your torso to warm up your back and shoulder muscles.
To do it, get on all fours with a foam roller placed vertically in front of your left shoulder. Place your left wrist on the foam roller with your palm facing your head. Push your arm forward, keeping your eyes locked on your hands, getting as deep a stretch as possible. Aim to get a deeper stretch with each rep. Do two to three reps of four to six reps on each side.
Challenge Your Stability
Giordano says you can use foam rollers to challenge your stability for exercises like plank. We don’t suggest standing on them since that can be dangerous. Stick to movements where your body is close to the floor so you don’t risk a long fall.
How to Try It:
Get on all fours with your forearms resting on a foam roller placed horizontally in front of you. Place both forearms on the foam roller, maintaining a straight spine from your head to heels. Try holding this lank for 30 to 50 seconds, and aim for two to three sets.
Want more stretches and mobility training so you can move and perform better for your workouts and everyday life? Check out the new Men’s Health and Women’s Health 15-Minute Mobility program, available for MH MVP Premium members.
