Foam Roller Stretching Exercises for Back, Legs, & Hip

Joe is the Director of Rehab here at Advanced Sports & Family Chiropractic & Acupuncture. In this video he will demonstrate a few different stretching techniques and exercises you can perform with the Foam Roller.

IT Band (outer leg muscle) – Roll back & forth for 20 seconds

The first exercise demonstrated in this video is used to work out your Iliotibial band or IT band, which is a multipurpose tendon that runs down the outer thigh from the pelvis to your shin bone. When your IT band becomes inflamed it can cause pain or discomfort in the hip, knee, and leg areas described as a stinging or needle like pain. With the foam roller tool and this simple exercise learned here you can help alleviate this problem.

Step One – Find a flat surface.

Step Two – Find the sore or tight spot or adhesion along the side of your hip.

Step Three – Use your foam roller to slowly roll over the length of the problem area lightly for 20 seconds repeat a few times if needed, do not over work the irritated area.

Piriformis (hip muscle) – Roll back & forth for 20 seconds

The second exercise demonstrated in this video is used to work out your Piriformis or Hip muscle. This exercise is like the first in that the user is again looking for a sore spot or adhesion that is causing them pain, tingling, and numbness. By using the foam roller to work the muscles flat allowing for more blood flow to alleviate the pain. With the foam roller tool and proper technique this simple exercise learned here you can help alleviate this problem.

Step One – Find a flat surface.

Step Two – Find the sore or tight spot or adhesion along the side of your hip.

Step Three – Posture yourself so you are sitting on the foam roller with a slight lean to either side that is affected, crossing your leg over your knee and begin to roll back and forth.

Step Four – Roll over the length of the problem area lightly for 20 seconds repeat a few times if needed, do not over work the irritated area.

Upper Back – Roll back & forth for 20 seconds staying rib cage to shoulders

The Third exercise demonstrated in this video is a very common exercise used to work out your back muscles. This exercise can be used along whole length of the back or in individual spots, try avoiding the lower back with this exercise as it can cause constriction on the lower back muscles when pressure is applied to the spine in this position. With the foam roller tool and this simple exercise learned here you can help alleviate this problem.

Step One – Find a flat surface.

Step Two – Find the sore or tight spot that is causing you pain.

Step Three – Posture yourself so you are laying down positioning the foam roller just below your shoulders with your knees bent and your arm crossed.

Step Four – Roll over the length of the problem area lightly for 20 seconds repeat a few times if needed, do not over work the irritated area. Its is also important to remember to roll from rib cage to shoulders.

These are only 3 examples but not limited to. The foam roller can also be used on your sides, vertical on your back, hamstring and more and can all be done virtually anywhere you can lay down.

ASFCA sells these in house so feel free to pick one up on your next visit! Thanks!