1. Erector Spinae Roll
With this exercise it is important to keep the feet on the floor and for beginners to keep their backsides on the floor to help limit the amount of weight being placed on the roller.
Roll up and down the erector spinae muscles and concentrate on rolling over areas that are particularly stiff and sensitive. To allow more pressure to be exerted the backside can be raised off the ground thus putting more bodyweight onto the roller.
To avoid straining the neck muscles it may help to support the head with the hands as shown here. Alternatively this exercise could be performed standing against a wall.
2. Gluteal Roll
With this exercise it is important to keep the feet and hands on the floor to control the degree of pressure that is directed onto the gluteal muscles.
Place the foam roller under the backside. Roll up and down over the gluteal muscles focusing on any particularly stiff and sensitive areas.
Both ‘cheeks’ can be rolled over at once or to limit the pressure and / or focus on particular areas of the muscle one ‘cheek’ can be focused on at a time as shown in this picture. The gluteal roll is likely to also be particularly effective for those sedentary workers confined to sitting on a chair all day.
3. ITB Roll
The ‘ITB’ or Iliotibilal band is not a muscle but a fibrous band of tissue that runs from the hip down the outside of the thigh to the knee. Regular exercisers (especially walkers, runners and people who do a lot of leg exercises such as squats and lunges) are prone to developing pain and stiffness in their ITB’s as well as trigger points in the muscle underneath.
The ITB can thicken and tighten pulling on the knee and hip and it can adhere to the muscle underneath, all of which can result in pain.
Not only can the foam roller be used to release trigger points in the thigh muscles underneath the ITB it can be used to release adhesions of the ITB to the underlying muscle and reduce tension in the ITB.
With bodyweight supported by feet and hands, place the foam roller underneath the outside of one thigh. Roll up and down the outer thigh as shown above, focusing on particularly stiff and sensitive areas.
In many people the ITB is very sensitive so be careful to ensure that rolling remains within the 4-7 out of 10 pain threshold and that the bodyweight is well supported to enable this.
4. Quadriceps Roll
With this exercise the majority of bodyweight will be supported by the arms. Feet can be kept on the floor initially to enable more control over the amount of pressure exerted on the trigger point. When comfortable with this exercise the feet can be raised off the floor to enable greater pressure to be exerted on the trigger point(s).
Place the foam roller underneath the thighs as shown adjacent and slowly roll up and down the thighs focusing on any especially stiff and sensitive areas.
5. Hamstrings Roll
In a sitting position place the foam roller underneath the back of the thighs. Support the bodyweight primarily through the arms and roll up and down the posterior thigh, paying particular attention to any stiff and sensitive areas.
Beginners can keep their feet on the floor to limit the amount of pressure that is exerted on any trigger points. The feet can be raised of the floor to allow more pressure to be exerted within the ‘4-7’ pain threshold.
6. Calf Roll
The last two foam rolling exercises focus on the lower leg muscles. Excessive tightness and trigger points in these muscles are most likely to exist in clients that run and walk regularly for long distances.
In the same sitting position as the hamstring roll, place the foam roller underneath the calf muscles on the back of the lower leg. With bodyweight supported by the arms slowly roll up and down over the calf muscles, paying particular attention to particularly stiff and sensitive areas.
7. Shin Roll
And lastly, the shin roll which will be particularly valuable for any longer distance walkers and runners who complain of pain in the shin or front of the lower leg.
Supported initially on all fours as shown here, place the foam roller just underneath the knee (remember to avoid rolling over bony structures).
Slowly roll up and down over the shin muscles paying particular attention to any particularly stiff and sensitive areas, and remember to always work within the acceptable pain threshold.