Routine of self-massage with a foam roller

Today I share my foam roller self-massage routine, in video!

You will find a description of each exercises below.

1- CALVES (30 SECS):

- Sit on the ground, your ankles are resting on the foam roller. 

- Your hands are resting on the floor behind your glutes.

- Bring your pelvis up by pushing in your hands.

-Drag your body away and then bring it closer to your hands.

- The foam roller will roll along your calves (stop before the knee and before the ankle)

P.S: This requires a slight contraction of the abdominal muscles

2- HAMSTRINGS (30 SECS)

- Sit on the ground, support the middle of your hamstrings on the foam roller 

- Your hands are resting on the floor behind the glutes.

- Bring your pelvis up by pushing in your hands.

- Drag your body away and then bring it closer to your hands.

- The foam roller will roll along your hamstrings (stop a little before the knees and a little before the gluteus muscles)

 

3- QUADRICEPS (30 SECS)

- Stand on your forearms and your toes.

- The middle of your quadriceps is on the foam roller (no matter the position of the abdominal board)

- Drag your body away and then bring it closer to your hands.
- The foam roller will roll along your quadriceps (stop a before the knees and before the pubis

P.S: ALSO demands a slight contraction of the abdominals muscle. 

 

4- ILIO-TIABIAL BAND (30 SECS EACH SIDE)

- Press on one of your forearms and on the side of a foot.

- The middle of the side of your thighs is resting on the foam roller (a little like a position of lateral abdominal board)

- Drag your body away and then bring it closer to your hands. The foam roller will roll along your ilio-tibial band (stop the movement before the knees and at the hip)

- Repeat the same exercise with the other leg.

 

5- THORACIC MOBILIZATION (30 SECS)

- Lie on your back.

- Put the foam roller at the middle of your back.

- Your knees are bent and your feet are on the ground.

- Roll the foam roller towards the top of your back and bring it back to the middle of the back.

 

6 - LATISSIMUS DORSI (30 SECS)

- Press one of your forearms. Your legs are on the ground and the side of your body (directly below your armpit) is resting on the foam roller 

- Drag your body away and then bring it closer to your hands. The foam roller will roll along your latissimus dorsi (stop the movement before the rips and in the armpit).

- Repeat the exercise on the other side.

 

7- RELAXATION (30 SECS)

- Put on your back

-The foam roller will follows along your spine

-Your arms are open on each side of the body

 

Charlotte Balthazar

B.Sc. Kinesiology 

 

 

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Charlotte Balthazar