Foam Roller Exercises | Learn How To Foam Roll | Full Body Foam Roller Workout
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- เผยแพร่เมื่อ 9 ก.ย. 2024
- Get the Fit Nation Trigger Point Foam Roller here: amzn.to/2SEA2r6 (Amazon UK)
In this video Marin, our personal trainer, showcases 9 of the best foam roller exercises you can do with your Fit-Nation Trigger Point Foam Roller to help you learn how to foam roll.
Please vote for your favourite foam roller exercise in the comments box below!
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If you don't already have a foam roller or you are in the market for a new one check out the link above to grab yourself a Fit Nation Trigger Point Foam Roller now!
Test it out for 30 days and if you aren't 100% satisfied we'll provide a full refund and pay the return postage too!
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The 9 foam roller exercises are also available in PDF EBOOK format which is FREE to download from our website, fit-nation.com...
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The exercises are:
Calves - 0:53
Shins - 2:13
IT Band - 2:56
Quadriceps: 4:21
Hamstrings: 5:03
Piriformis: 5:33
Glutes: 6:33
Back: 7:20
Lats: 8:10
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As there are many comments about this, we wanted to clarify that we do not condone rolling the lower back - this is what we make clear in all our videos and guides on foam rolling. However, slowly arching your back over the roller like in the video is something our fitness instructor Marin does regularly herself.
As a runner who is training for a marathon, these foam rollers th-cam.com/users/postUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!
you made it look so easy! I went foam rolling after watching this video and felt like a whale washed up on a shore lol!!
Probably one of the most sexy washed up whales that shore has ever had 😏😎😋🤔😂😂
Edward M. Oliver Jr. either you’re her bf or you’re just a creep
Hahahahaha me too!! I just done it myself without following any instructions then now im in sore but good kind of sore, then i watch this feeling like how tha hecks did she do thatt
Taszline 🤣🤣🤣🤣🤣🤣🤣🤣
Don't do your lower back. Seen a few videos and apparantly you can mess your spine up
Never roll the lumber spine. There is nothing to support your lower spine in that position and will cause problems.
Nicely and orthopedist wise all perfect .
I think lower back rolling is not advisable.
Very helpful video . Great work keep it up 👍
Hey Marin! You made me understand this video so easily. Thank you so much!!
Everybody else on youtube: Never foam roll your lover back!
Loved this! I fell like my whole body is a hot spot. I was pretty gentle, but feel amazing now that I'm done. 😊
Fantastic! thank you very much !
Good one u have best video for whole body thanks for sharing
Thanks for your feedback! We're glad you like our foam roller exercises video!
-The Fit-Nation Team
Aww thanks luv! Works great 👍
I learned so much I seem to struggle with tightness just about everywhere. Thank you
Thanks for the vid this is the best one I found on everything you can do with the foam roller, I work on a building site and have been getting a sore back constantly and other aches and pains I've just begun the roller tonight and heard a lot of clicks and cracks witch feel good already lol I'm hoping to get into the routine of the roller now lol
will do this once i get my foam roller. thank for this video!
Bought same size roller today, I'm having to run harder, faster for longer to shed last few pounds and my calves and hamstrings are always so tight they feel like they gonna snap at any minute, and are killing me so this video is really helpful, although I stretch more which does help.
Clear😃💕
The opening up the back looks quite unhealthy. I do believe other videos suggest not to do that, since it curves your spine? 7:57
I thought the exact same thing.
Yes, we do not condone rolling the lower back - this is what we make clear in all our videos and guides on foam rolling. However slowly arching your back over the roller like this is something our fitness instructor Marin does regularly herself.
i agree with you
Great routine🤗! Easy to understand, superb explanation.
Thanks for this great exercise just did them while I was at my Gym
Yes, you CAN roll your lower back and your IT band. It’s a myth that you cannot. I do both everyday. Be careful if it hurts (which is true for any area).
You CAN roll those areas. It won’t injure you but it is unnecessary and a complete waste of time.
In most cases low back tension comes from other areas like the lats, psoai, glutes, quads or hammies.
Not only is the ITB designed to withstand far greater forces than foam rolling can produce, what causes tightness in the ITB tends to be a tight iliacus and adductors of the hip.
This is perfect 🤩 thanks for advancing 😮+extra fallow from me
Love you video..your description is very useful, and your voice is very professional.
I'm a new foam-roller. This is super helpful. I had been working my IT Bands to help with lower back but wanting more ideas. Thanks!
Lower back is not advisable as per orthopedist. Please check it and reconfirm yourself.
awesome video! i really appreciate this video it's helping me a great deal
very good explanation
Very nice 😍👍
So good, thank you
Thank you for such a useful helpful video:)
Very thorough!
Should have informed about splitting body parts at the start 😂 I ended up doing whole of it on the first day . But it felt good ..the video was very helpful :)
Excellent video!
Thanks for sharing, you are very good.
People, DON’T waste your time rolling the ITB. It is designed to withstand the force of an SUV rolling over it (+2,000 lbs)
Tight hip adductors, iliacus, lateral hamstring, TFL and glute medius are typically the muscles that lead to tensile forces put on the ITB anyway.
Great video thanks
Wonderful, thanks so much! I've been using a foam roller for a few years but didn't know some of these moves. I especially appreciate the hips and arms, I'll use this a lot!
nicely done - thank you!
thanks a million
Terrible to do it in the lower back.... avoid!!!
IT band is not good to foam
the video was helpful,thank you. but foam rolling your lower back isn't healthy. might feel good but it is not good in long run.
Thanks for your beautiful video. I had a problem after using it, my back got very bruised. Is it because I am very heavy ( 103 kg ) or it is normal in the beginning?
Try rolling against a wall instead of putting all your weight on the roller.
Nice.. keep it up
Thanks I really got a lot from your video!
Thanks for your feedback! We're glad you liked our foam roller exercises video!
What was your favourite exercise?
-The Fit-Nation Team
Lower back i don't recommend anyone to do bec they can injur your self
I'm a newbie to foam rolling and I'm wondering how much time should I spend in each area?
Why not take a look at our free full foam rolling course here: fit-nation.com/foam-roller-performance-program/
We explain the whole process of foam rolling and go in detail about how long to spend on each muscle group. :)
Thanks for sharing , I've just started running again and I've noticed a LOT of tightness in and around joints/muscle groups,, I'm picking up my foam roller today. Can I use the exercises before a run? Cheers
Yes, absolutely - in fact research has shown that before your exercise is the best time to foam roll!
Daniel, Fit-Nation's founder, explains this in more detail in our free foam rolling video course, check it out here:
www.fit-nation.com/frpp
Enjoy!
- The Fit-Nation Team
Absolutely helpful!!! Thanks a lot
Yes , you can do it pre & post exercise . Pre exercise is more effective.
Thank you but could you tell me the difference between your hip and glute?
Brava, bella spiegazione, 👏👏👏
what is the width?
😍😍😍
👍👍
The lower back stretch is not recommended by physical therapists and is contraindicated for many back conditions. The rest is great but that's horrible advice.
Bob Chavarria
Agreed! I just watch other videos warning about using these Foam Rollers on lower backs areas. Please beware!! Not a good advice to roll on the LOWER BACK.
Kinesiology major here. Contraindications are for people who have had injuries or operations in those areas. Its fine for healthy individuals with no outstanding issues.
Okk so as a starter, u must be in a pretty good shape and have strong arms to start using this thing. Basically u r putting all ur body weight on ur arms/shoulders. Im 7 months pregnant and have really really sore muscles but i just couldnt do it
You are not suppose to foam roll lower back . Def not hang out bent like that. So I've read and seen in several other videos
For runners a much time should we do on ITBand?
Spend about 1-2 minutes rolling one muscle group at a time. Once you feel the tense part pause for 20 seconds and allow the roller to ease into the muscle. We have a FREE foam rolling course on our website: www.fit-nation.com/frpp
Don't do that on lower back. Don't spread a wrong information.
01:14 - 01:17 If it feels good you wanna go deeper.
hell yeah!!!
how many cm the form roll is which u r usin gin this video ?
Hi,
Please note that the size of the foam roller is 33x14x14cm.
With kind regards,
Mark
Customer Service
Fit-Nation
I guess a foam roller might not be great for those with wrist injuries.
Sorry i'm new into this foam roller. What do u mean by the lower back and is not recommended and why? btw, i have a upper back spine pain and tension and which one i should do ?
Lumbar spine, below your rib cage
Tarzan Delaselva thanks
how minutes per exercise?
That really depends - the ultimate aim is to be looking for tense parts of the muscles, or trigger points. Once you find them pause on them and take some deep breaths, wait about 20 seconds.
This allows the tension in the muscles to be relieved and encourages blood to flow to the muscles with helpful nutrients.
Daniel, Fit-Nation's founder, explains this in more detail in our free foam rolling video course, check it out here:
www.fit-nation.com/frpp
Enjoy!
-The Fit-Nation Team
Pancetapig blufilm
Doing the lower back is bad for you ive heard
The 😂 freaking lats...I can't get it 😅
DO NOT ROLL YOUR LOWER BACK
Did anyone get bruises on their back after rolling it? my back got all bruised up :(
As suggested in the book, please discontinue using the roller if bruising occurs, as this is a sign of applying too much pressure. What you could try is using less pressure by rolling against a wall instead of on the floor. This should help I think.
Went so fast I couldn’t keep up
You should actually never foam roll your IT band.
what toxins are released from foam rolling?
Andrew farts, smelly ones
nu nu good one!
Why did my chiropractor tell me to use a smooth roller?
Are you sensitive to pressure? Might be why. Smooth ones are not as intense as the ribbed ones
Guaranteed BEST FOAM ROLLING ROUTINE OUT THERE! If people like it I’ll make a pro video. Check it out: th-cam.com/video/jissQli7lrE/w-d-xo.html
Who is this Marin girl? She's a cutie.
Step 1, don't roll out your IT band.
I broke mine putting all my weight on it. Sad face.
Says she's fit. Channel called Fit-Nation. Gets winded on a foam roller.
thanks!! very helpful.
We're glad you found our foam roller exercises video helpful!
-The Fit-Nation Team
Fit-Nation muy interesante como Automasaje. Hay algún lugar en Guadalajara para adquirirlo y tener supervisión de uso/práctica?
Ruth Yajahira yo vivo en texas pero creo que lo puedes encontrar en alguna tienda de deportes.. no estoy seguro si tienen una tienda que se llama "Academy"