How to do a foam roll
Sit with the roller under your calves, hands behind you.
- Lift your hips with your hands behind you.
- Roll slowly from just under the knee to the ankle.
- Pause on a tight spot and breathe out.
What it works
You should feel it in your calves. Mobility and stretch move, easy level, for the back and legs.
- Coach's cue
- Slow, breathe out
- In a Medium session
- 2 × 45 s
- Equipment
- Foam roller
- Level
- Easy
- Type
- Mobility and stretch
- Works
- back, legs
Moves like this
Cat and cowEasy · no gearOpen bookEasy · no gearTowel hamstring stretchEasy · a towelKnee-to-wall rockEasy · a wallWall angelsEasy · a wallSun salutationMedium · yoga matCrescent lunge flowEasy · yoga matRoll the upper backEasy · foam rollerRoll the quadsEasy · foam rollerRoll the outer thighMedium · foam rollerRoll the glutesEasy · foam rollerRoll the latsEasy · foam rollerRoll the calvesEasy · foam rollerChest opener on the rollerEasy · foam rollerNeck side stretchEasy · no gearNeck turnEasy · no gearLevator stretchEasy · no gearChin tuckEasy · no gearDoorway chest stretchEasy · a wallCross-body shoulder stretchEasy · no gearArm circlesEasy · no gearThread the needleEasy · no gearOverhead triceps stretchEasy · no gearWrist stretchEasy · no gearWall lat stretchEasy · a wall or a chairChair back extensionEasy · a chairChild’s poseEasy · no gearCobraEasy · no gearDownward dogMedium · no gearWorld’s greatest stretchMedium · no gearLying spinal twistEasy · no gearPigeonMedium · no gear90/90 hip switchMedium · no gearFigure fourEasy · no gearButterflyEasy · no gearFrog stretchHard · no gearHip circlesMedium · no gearHappy babyEasy · no gearLizard lungeMedium · no gearCouch stretchHard · a wall or a chairStanding quad stretchEasy · no gearWall calf stretchEasy · a wallSeated forward foldEasy · no gearDeep squat holdMedium · no gearLeg swingsEasy · a wallBox breathingEasy · no gearLegs up the wallEasy · a wallBack stretch over the ballEasy · stability ballSide stretch over the ballEasy · stability ballStrap chest stretchEasy · suspension straps
In the app, every session fits your time, your gear and your level.
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