5 Myofascial Release Roller Exercises Everyone Should Do

These accessories are essentials for professional athletes, dancers, trainers and physical therapists. Foam rollers help sore muscles recover after training and increase mobility, while being a great help to reduce tissue tension. If you still don’t know about this miracle accessory, it’s time to get acquainted.

The name of the technique comes from the combination of myo (muscle) and fascia (tissue). Release is a self-massage that reduces muscle tension caused by the intensity of training, poor posture and even injuries.

According to the Journal of Bodywork and Movement Therapies, you need to dedicate between 90 to 120 seconds of movements with the roller, for each muscle group, to then see results.

By using the foam roller every day, not only will your recovery time be faster, but you will notice a difference in your actual workouts in terms of flexibility and mobility. Include these exercises in your training routine. We asked Pilates instructor Joana Rocha for five movement tips to do before or after training.

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Exercise 1: Upper back (thoracic spine))

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Lie down with your back against a wide roller positioned below your shoulders. Bend your knees so that your feet are flat on the floor. Raise your butt and cross your arms over your chest.

Slowly roll back and forth over to feel the roller move up and down between your mid back and shoulders. As you roll, keep your head and neck in line with your back at all times.

This move is great after a back workout or even after a long day at the office hunched over the computer to relieve tension in your upper back and shoulders.

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Exercise 2: Lower back (lumbar spine)

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Lying on your back, weight your hips onto the foam roller and fully extend your legs. Lean to the side to massage your glutes as well.

Now you might be wondering how massaging your hip flexors can help your lower back. The hip flexors are usually under a lot of tension, which in turn radiates and also strains the lower back.

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This move is great to do on a daily basis, whether you hit the gym or not, as it will help keep your hip flexors loose, which will improve your overall physical performance.

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Exercise 3: Front of thighs (quadriceps)

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Lie on your stomach with the roller under your thighs. Bend your elbows so your forearms are flat on the floor to support your weight. The feet must be suspended above the floor.

Keep your abs tight and your core tight. Slide your body over the roller, using your arms to gently roll back and forth. Do this by covering the musculature from the pelvic bone to just above the knees.

This movement, done regularly, helps to extend the thighs and hips, which is essential when doing things like squats and lifting heavy weights.

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Exercise 4: Glutes

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Start by sitting on the floor with your legs straight. Bend one leg while placing the opposite foot on the floor. Tilt your body so that your weight is on one side. Swipe back and forth.

When you feel you’ve had enough, switch legs and repeat. If you feel the intensity is too strong, extend both legs at the same time to ease the pressure a little.

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Exercise 5: Back of thighs (hamstrings) and calves

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Start by sitting with your legs extended in front of you. Position the roller below the thigh. Support your hands behind you.

The hamstring muscles are super important for flexibility and mobility during your workout, so making sure they have no tension triggers is a great way to ensure you get the most out of your workout.