Foam Roll Stretching Program
Created by Mobile Health & Fitness — Dec 12th, 2017
A full-body foam rolling program created by David W. Douglass MS, CSCS. Seven exercises targeting the IT band, quadriceps, hamstrings, glutes, calves, thoracic spine, and chest.
Foam Roll — Iliotibial Band (ITB)
Start on your side with a foam roll under your bottom thigh. Next, using your arms and unaffected leg, roll up and down the foam roll along your lateral thigh.
Foam Roll — Quadriceps
Start by lying face down so that a foam roll is under the top of your thighs. Next, using your arms propped on your elbows, roll forward and back across this area.
Foam Roll — Hamstring Bilateral
Start by sitting on a foam roll under both your thighs. Next, using your arms, roll forward and back across this area.
Foam Roll — Glute / Piriformis
Start by sitting on a foam roll and cross your affected leg on top of your other knee as shown. Lean slightly towards your affected side. Next, using your arms and unaffected leg, roll forward and back across your buttock area.
Foam Roll — Calves Bilateral
Start by sitting with the foam roll under your affected calf and cross your other leg on top. Next, lift your body up with your arms and roll forward and back across your calf area.
Foam Roll — Trunk Extension
Start by lying on your back with a foam roll under your back. Next place your hands behind your neck or across your chest. Then slowly extend your spine over the roll.
Chest Stretch Foam Roller — 90/90
Lie down on a foam roll and allow your arms to drop towards the floor with your elbows bent and 90 degrees away from your side as shown. Hold for a gentle stretch across your chest.
Want a Customized Program?
Our Certified Personal Trainers and Doctors of Physical Therapy can design a program tailored specifically to your goals and health history.