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Tight muscles? Try these 5 moves to release stiffness with a foam roller

If stiff muscles and joints are causing trouble, switch to foam roller exercises. It can help relieve muscle tightness and soreness, by increasing the range of motion.
foam roller exercises
These exercises are easy to perform and can release stiffness. Image courtesy: Shutterstock
Aayushi Gupta Published: 10 May 2022, 14:17 pm IST
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Due to our sitting jobs or a dedicated workout, we all have been through body pain, muscle tightness and stiffness. Although, it may seem like a tiny problem but if not corrected in time, it can cause more ache and pain that can become irritable and uncontrollable. So, if you have been feeling stiff lately, we have a solution for you. Do you know that with simple foam roller exercises, you can ease muscle soreness and body stiffness? Yes, that’s true!

In fact, foam roller exercises can also help improve flexibility, and oxygen and blood flow to the entire body. You can either perform exercises with foam roller prior to your workout as a form of warm up session or at the end of your workout as a form of stretching session.

foam roller exercises
Give a big thumbs up to foam roller exercises because it’s going to help you improve flexibility. Image courtesy: Shutterstock.

5 foam roller moves that can help in releasing stiffness and stress in your body:

1. Calf relief

When it comes to using a foam roller for calves, there are two angles to focus on; the back of calves and the inside of your calves.

To relax the back of the calves:

  • Begin in a seated position with a foam roller exactly under the top of your calves and keep your hands behind your hips.
  • Now lift your hips off the ground, keep your legs straight, and using your arms and hands roll your calves up and down on top of the foam roller.
  • Move back and forth for 30 seconds.

To relax inside of calves:

  • Lie with your face down on the floor and in a plank position, placing the foam roller under your hips.
  • Roll up and down from hip to knees.

2. Back relief

For back relief, you need to use a foam roller for your upper and lower back.

For lower back:

  • Sit on the floor with the foam roller on your lower back.
  • Keep your hands behind your head and your abs tighten.
  • Slowly bend your knees, and now roll over back and forward.
  • Continue this for 30 seconds.
foam roller exercises
This will also correct your posture. Image courtesy: Shutterstock

For upper back:

  • Begin by lying down on the floor, keeping a foam roller on your back.
  • Keep your knees bent and your feet flat on the ground and bring your hands behind your ears with your elbows wide.
  • Raise your hips and use your feet to push your upper body back and forth along the roller.
  • Continue this for 30 seconds.

3. Shoulder and side relief

To increase mobility and release stiffness, your shoulders need some action. Use a foam roller in this way to stretch your shoulders.

Here’s how to perform it:


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  • Lie down on the left side with your left arm extended on the floor away from the torso.
  • Place a foam roller under your left armpit, left leg straight on the ground, and right leg propped in front of your body with a bent knee.
  • Place your right hand for extra support on the floor in front of you.
  • Roll up and down, a few inches closer to the head and a few inches closer to the legs.
  • Continue this for 30 seconds. Then switch sides.

4. Glutes relief

Glutes are the largest muscle groups in your body and the tight clothes can contribute to tension or pain in your lower back. This love will release tension and improve flexibility.

Here’s how to perform it:

  • Sit with your glutes/butt on the top of a foam roller.
  • Bend your right leg and cross it over your left knee and lean toward your left hip, shifting the weight on your left hand for support.
  • Now roll over the left butt for 30 seconds.
  • Switch sides.
foam roller exercises
Pump up your glutes! Image courtesy: Shutterstock

5. Foot relief

Stretching your feet with foam roller will keep the muscles flexible, strong and healthy.

Here’s how to perform it:

  • Send with the farm roller under your left foot.
  • Roll it forward and backward working through your feet and make sure you stand straight keeping your back straight and abs tight.
  • Continue this for 30 seconds and repeat on the other side.

These moves are completely safe and easy to perform. Practice them regularly to keep your body flexible and free from stiffness.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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