5 Minute Full Body Foam Roller

Nov 15, 2023

5 Minute

Full Body Mobility

Foam Roller


In this article, I will brielfy discuss:

WHAT is a foam roller?

WHY use a foam roller?

HOW to effectively use a foam roller?


BLUF: Here is a basic setup that should only take 3-5 minutes - see the video below for demo.

Low Back -> Mid Back -> Upper Back ->

Lats -> Obliques -> Quads -> Adductors

Here is a video with an explanation of why and how to do this routine:


Here is a video that you can follow along with me to guide you through the routine:


WHAT:

A foam roller is simply a cylinder of high density foam or plastic that is used to "mobilize" muscles. It's basically a rolling pin to smooth out your muscles.

There are many versions of foam rollers - some are as cheap as $10 while other can be over $200.

I tell my clients to start with the cheapest version possible for 2 reasons.

1. Cheaper rollers are usually softer and are not as painful for beginners.

2. Don't spend money something you won't use. 

WHY:

Foam rollers have been around for awhile now and plenty of exercise scientists have studied whether foam rolling improves flexibility.

No, just rolling your muscles WILL NOT make you more flexible.

BUT, foam rolling WILL improve circulation and lower your pain threshold. 

Similar to a massage, by foam rolling, you are moving fluid in and around the muscles to promote healing. 

ALSO, just like doing some warmup reps before lifting, foam rolling helps "prime" the muscles for contracting and relaxing with less mechanical pain. 

How:

To keep is simple, put the roller on the ground and use your body weight to gauge the amount of pressure into the muscle.

Dr. Cory's Foam Roller Rules:

1. Don't go over joints. Aim for the muscles, not the bones.

2. Don't go over the rib cage. You can break a rib with too much pressure.

3. Find a tender spot, then go a little above and a little below to "smooth" it out.

4. If it doesn't hurt, move along to the next body region.

5. You won't fix this in one session, so don't spend too much time trying to loosen up a tender spot. 

6. Remember to breath. Oxygen in and Carbon Dioxide out helps lower muscle tension. 

7. This is a Love Hate relationship. You'll hate it because it can be painful, but you will lvoe how you feel after. 


I hope this helps. If you have any questions, please reach out

[email protected]