5 myofascial release roller exercises everyone should be doing

This accessory helps treat muscle pain and increase mobility.

These accessories are essential for professional athletes, dancers, coaches and physical therapists. Foam rollers help sore muscles recover after a workout and increase mobility while also being a great aid in reducing tissue tension. If you still don’t know about this miraculous accessory, it’s time to get acquainted.

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

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

By using the foam roller every day, not only will your recovery times be faster, but you’ll notice a difference in your actual workouts in terms of flexibility and mobility. Include these exercises in your workout routine. We asked the pilates instructor Joan Rock five movement tips to do before or after your workout.

Exercise 1: Upper Back (thoracic spine) 🇧🇷

Lie with your back against a large roller placed under your shoulders. He bends his knees so his feet are flat on the floor. Raise your butt and cross your arms over your chest.

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

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 the upper back and shoulders.

Exercise 2: Lower Back (Lumbar Spine)

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

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

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.

Exercise 3: Front of Thighs (Quads)

Lie on your stomach with the roller under your thighs. Bend your elbows so your forearms are resting on the floor to support your weight. Feet should be suspended above the floor.

Keep your abs engaged and your core tight. Slide your body onto 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 move, done regularly, helps with thigh and hip extension, which is essential when doing things like squats and lifting heavy weights.

Exercise 4: Glutes

Start by sitting on the floor with legs straight. Bend one leg as you place the opposite foot on the floor. Lean your body so your weight is to one side. Scroll 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 relieve some of the pressure.

Exercise 5: Back of thighs (hamstrings) and calves

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

The hamstrings are extremely important for flexibility and mobility during your workout, so making sure they don’t have tension triggers is a great way to ensure you get the most out of your workout.

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Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.