The world would be a better place if all people who exercised had the luxury of daily massage. But with a foam roller, you can pretty much do the job yourself-minus the spa music. As you roll a muscle back and forth on the dense foam cylinder, it breaks down adhesions and scar tissue. It also warms and stretches muscles, increases circulation, and can prevents soreness.

Hamstrings

Sit with your right leg on the roller, left knee bent, hands on the floor behind you. Roll from just above your knee to right below your glute. Switch legs.   

Glutes

Sitting on the roller, cross your right leg over your left knee and lean toward the right hip, hands on the floor for support. Roll the right cheek. Switch sides. 

 

Quads

Lie facedown on the floor and place the roller under your hips. Lean on your right quad and roll between your hip and knee. Switch legs. 

 

Back

Sit with the roller behind you. Lace your fingers behind your head and lean your upper back onto the roller. Tighten your abs and glutes and slowly roll up and down.

Iliotibial Band

Lie on your right side with the roller just below your hip. Bend your left leg and place that foot on the floor. Roll the side of the right leg between hip and knee. Switch legs. 

Calves

Sit on the floor with your legs out, hands on the floor behind you. Place the roller under your knees. Roll along your calves from your knees to your ankles and back again.

 

Known for our holistic approach to therapy and wellness, IPT offers Integrated Physical Therapy is open Monday through Saturday, from 8am until 7pm. For the North Miami office, located at 2106 NE 123rd street, please call (305) 967-8976 to make an appointment. You can also visit our web site at www.IPTmiami.com to schedule your appointment or view the many articles and videos available to you.