Benefits of foam rolling:

  • alleviates soreness and reduces inflammation that occurs during the muscle repair process
  • aids in muscle repair recovery
  • helps injury prevention by maintaining muscle length and reducing tension
  • increases blood flow and elasticity of muscle tissue, joints, and fascia — the body’s connective tissue — which helps with mobility and overall well-being
  • promotes relaxation — roll away your worries!


3 Foam Rolling Essentials

1. Hamstrings

The hamstring muscles are negatively affected by sitting all day and are often implicated in chronic lower back pain.


  1. Start by sitting on the floor with your legs extended. Position the foam roller underneath your hamstrings.
  2. Lift your body up so your weight is resting on the foam roller and begin to slowly roll up and down between the back of your knees and your glutes.
  3. Linger on tender spots, and roll for at least 2 minutes overall.

An alternative way to complete this is to cross your legs and focus on one hamstring at a time.

2. IT band

Made of connective tissue, the IT band or TFL runs along your outer thigh from the hip to the knee.

Soreness and tightness in this area is common in runners, but anyone can benefit from foam rolling this area.


  1. Begin by lying on your right side with the foam roller positioned underneath your right IT band, or the side of your thigh. Rest your bodyweight on your right forearm. Your right leg should be straight, and your left should be bent at the knee with your foot placed comfortably in front of your right leg.
  2. Bracing yourself with your upper body and left leg, begin to slowly roll along the foam roller on your right IT band between your knee and glute, stopping at tender spots.
  3. Repeat for 60 seconds, then switch to roll your left IT band.

3. Upper back

Poor posture and your work from home set up causing you pain? If you’re holding tension in your upper back, hop on the foam roller to help loosen things up.


  1. Begin by lying on your back with the foam roller positioned underneath your upper back. Your knees should be bent with your feet flat on the floor and your arms can either be down by your sides or crossed in front of your chest.
  2. Brace your core and lift yourself up into a shallow bridge position.
  3. Slowly start to roll up and down between your lower neck and mid-back, stopping at tight areas along the way.
  4. Repeat for 60 seconds.