The humble foam roller isn’t just for rolling away sore muscles and releasing tension in your body. It’s also a handy prop to improve your workouts.

As part of my post-op recovery process for my knee injury, I’ve been foam rolling regularly before or after a workout or rehab session. While more research is needed to add to the evidence base for foam rolling, it’s generally recognized as providing a range of benefits that include:

• Easing muscle pain
• Increasing range of motion
• Improving blood flow and circulation.

And I can certainly vouch for these benefits from my own experience of daily rehab and gym sessions. For me, foam rolling is my go-to for warming up muscles and also myofascial (self-massage) release when I’ve been hitting my lower body particularly hard.

In addition, it’s an excellent prop to help you perform some workout exercises that you might not have thought of before making it a very versatile fitness aid.

Here are five of my favourite ways to use a foam roller as part of a workout/exercise session.

1. Hamstring/glute bridges

Swap out your fitness ball for your roller. Lie on your back, and place your feet onto your roller, arms by your side. Lift your hips into a bridge and extend the legs long. Draw your feet back to your glutes with the help of your foam roller, working those hamstrings. Lower down to the floor. Repeat.

2. Wall squats

Place your back to the wall, with the foam roller in a horizontal position in the small of your back, acting as the buffer between you and the wall. Start your wall sit by sliding down the wall aiming for a 90-degree angle (knees in line with toes). Engage the core and turn your quads on, hold for 30-60 seconds. Roll gently back to standing, pressing through the feet and foam roller as you glide upwards.

3. Russian twist (kayak arms)

Sit on the floor, knees bent to a 90-degree angle forming a triangle shape, feet flat on the floor. Lean back so your torso is at a 45-degree angle, ab muscles are on. Holding your foam roller in two hands, turn and scoop the foam roller down your left-hand side life you’re paddling a kayak. Return to centre, before twisting and scooping to the right-hand side completing the same motion. Repeat as many times as you like.

4. Pulsing goddess

Starting in a standing position, step your legs out to a wide (sumo squat/plié) position. Pick up your foam roller, and rest behind your head, elbows and arms forming an L-shape. Keeping knees over toes, lower down to a deep squat, and pulse for 4 counts, before gently rising back up. Add a side crunch (chest facing forward, draw elbow towards knee in deep squat position) for extra oomph. Choose your amount of rounds and reps.

5. Half moon (Ardha Chandrasana)

Stand your foam roller in an upright position at the top of your yoga mat. Lower to pyramid pose – folded forward, hands on shins/or on floor, legs shoulder width apart, one foot in front of the other. Press weight into your foot closest to the top of the mat, and place the palm of your hand (same foot, same palm) onto your roller for support. Lift your back leg to find a supported warrior 3, then twist your body opening both your hips and chest outwards, stacking them one on top of the other, gaze follows. Hold this balance pose for several breaths before dropping a leg to the floor and repeating on the opposite side.

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Until next time,
Maryanne K