Easy Foam Roller Exercises

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Easy Foam Roller Exercises

What's all the fuss about foam rolling? Try these 4 easy roller exercises next time you're at the gym and get a DIY deep tissue massage minus the hefty price tag!

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1. QUADS

Lie face down on the floor and place the roller under your hips. Lean on your right leg and roll up and down from your hip to your knee. Switch legs.

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2. UPPER BACK 

Lie on your back with the roller behind your shoulders. Lean your upper back into the roller. Brace your abs and glutes for stability, and slowly press into the roller on your left side, raising your right shoulder. Roll from your underarms to the bottom of your rib cage. Return to the centre and switch sides.

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3. CALVES

Place the foam roller under your right leg on the roller; bend your left knee, cross your left ankle over your right ankle, and put your hands on the floor behind you. Slowly roll along the back of your legs up and down from your knees to your ankles. Keep on the muscle and avoid crossing the knee or ankle joint. Switch legs.

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4. HAMSTRINGS

Sit on a foam roller with your legs outstretched, and support yourself by placing your hands on the floor behind you. Position yourself so the roller is directly under your hamstrings. Slowly roll forwards and back from the base of your glutes to the bend in your knee. You can increase the pressure by stacking on leg on top of the other.

Don't make a foam rolling faux pas! There's a few important do's and don't you need to know before you start rocking and rolling. Click here to find out what they are.

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