4 Foam Roller Moves Every Woman Should Be Doing
Stay nimble with these exercises
Photo: YuriArcurs/Canva
To maintain your flexibility, forget toe touches: Get a foam roller (that log-shaped thing sold in the sporting goods section). "Foam rolling is like giving yourself a deep massage," says sports medicine physician Jordan Metzl, MD. "It helps musculoskeletal flexibility by loosening the fascia, a connective tissue that spreads over your muscles." He recommends rolling a few times a week (about 30 seconds per exercise).
Calf Roll
Sit on the floor and place the roller under your ankles. Put your hands flat on the floor for support and roll your body forward until the roller reaches the back of your right knee. Then roll back to your ankle.
Hamstring Roll
Sit on the floor and place the roller under your right knee, with your leg straight. Put your hands flat on the floor for support and cross your left leg over your right ankle. Roll your body forward until the roller reaches your glutes, then roll back and forth.
Shoulder Blade Roll
Lie faceup with a foam roller under your upper back at the top of your shoulder blades. Cross your arms over your chest. Your knees should be bent with your feet flat on the floor. Raise your hips so they're slightly elevated, then roll back and forth.
Hip Roll
Lie facedown on the floor, both thighs atop the roller just above your knees, and your torso propped up on your forearms. Roll your body backward until roller reaches the top of your thighs; roll back to starting position.
Calf Roll
Sit on the floor and place the roller under your ankles. Put your hands flat on the floor for support and roll your body forward until the roller reaches the back of your right knee. Then roll back to your ankle.
Hamstring Roll
Sit on the floor and place the roller under your right knee, with your leg straight. Put your hands flat on the floor for support and cross your left leg over your right ankle. Roll your body forward until the roller reaches your glutes, then roll back and forth.
Shoulder Blade Roll
Lie faceup with a foam roller under your upper back at the top of your shoulder blades. Cross your arms over your chest. Your knees should be bent with your feet flat on the floor. Raise your hips so they're slightly elevated, then roll back and forth.
Hip Roll
Lie facedown on the floor, both thighs atop the roller just above your knees, and your torso propped up on your forearms. Roll your body backward until roller reaches the top of your thighs; roll back to starting position.
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