Foam Rolling / Foam Roller Basics


Hi everyone, it’s Lunden, and this week
we’re talking about what the heck this is! Well, this is a foam roller and basically technically, you use this for self-myofacial
release or foam-rolling our your muscles. This helps with flexibility, it helps prevent
muscle soreness, it also helps prevent injury. And it feels good to really work out those
knots that form within your hard-working muscles as well as the outer area of
your muscle, which is the facia. So, today we’re going to foam-roll out your calves your IT-bands, your piriformis and your back. So, with foam rolling the idea is kind of like,
if you have ever laid on top of… a tennis ball or softball and tried
to massage out a really stubborn knot that you might have in your back or
some other place in your body that you can’t really reach to massage out, so basically the foam roller is going to dig deep into your
muscle, that’s gonna give you that release. Alright, here we go, let’s get started!
Calves are first. Put both legs out in front of you. I’m just resting my calves on the foam roller here.
Hands are placed right by my sides,… palms down – you can do your finger tips foward,
or towards the side, whichever kind of feels comfortable for you. Then lift your hips all the way up
and roll over both of your calves. Now, the key is not to go as fast as
possible, it’s actually to go pretty slow and identify areas that are sorer than others. The areas that are sorer than others
obviously need more attention – so you’re gonna find a spot that’s pretty sore or somewhere right next to it if it kind
of hurts to be directly on top of it. And hold that spot for 20 to 30
seconds until the muscle releases. If you wanna isolate one calf at a time you can cross one leg over the other and,
crossed at the ankles, lift your hips up the same way and roll over one calf at a time.
You can also turn your toe inward or outward on that foot
of the calf you are foam-rolling. That way you can get the inner part or the
outer part of your calf, depending on what’s sore. And do both sides! Really make sure you
concentrate and focus for the 20 or 30 seconds. Really let the muscle release. You don’t wanna rush through this. It might hurt
a little bit, you might want it to be over quicker. But you still wanna take your time for rolling. Okay…
Now we’re gonna do your IT band, which runs along the side of your leg right here.
So, I’ll do my left side first. Base of the hip right on top here on the foam roller,
my other leg is gonna bridge over, this is gonna be the foot that’s planted down, that’s gonna push my body
and allow it to move over my IT band when I come down onto my elbows and slowly roll over my IT band. Now, this area can be really painful,
especially for runners… especially for runners who don’t
do this often, I should say. If you’re a runner, I’d suggest doing
this before and after every single run. Find a spot that’s really sore, that
you can hold on to for about 20 or 30 seconds. And slowly roll down to the other side. You can’t just work, work, work your muscles
all the time, you have to give back to them! You have to release all the knots
from that working so hard. You have to foam-roll and stretch and recover. And come all the way down. Okay, so
last but not least we’re gonna foam-roll out your piriformis, which is a muscle
that’s buried into your glute muscles. I noticed sometimes that my piriformis
would be tight when I’m foam-rolling it if I’ve ran a lot uphill, or done a lot of sprints – something
that activates the glutes a lot more. So, basically, you’re going to slide
the foam roller over to your side of the piriformis muscle that you’re working on,
so I’m gonna put it all the way to this side and I’m only gonna put my
right butt cheek on the foam roller here. Right foot is gonna cross over the left knee, left knee is bent
for this and both hands are behind me. And they are going to be my moving hands
and they’re also gonna help keep me stabilized. So you’re going to roll
the foam roller all the way over you glute muscle, and right in the center is where your
piriformis is hidden, and usually that’s the most sensitive spot – that’s where you feel the most tender area. And you can
just go ahead and hold it there for 20 to 30 seconds. Change sides! Left glute muscle, left piriformis, left foot crossed over. Rolling over. You can go all the way from
your lower back, all the way over your glute muscle, almost down to yourr hamstring. That way you can get a full release.
And remember, you wanna move slow over your muscles until you find that
tender spot and then you wanna hold that spot to insure you get the release. You know it! Last but not least, we’re gonna foam-roll out your back. And this one feels really, really awesome!
I store a lot of stress and tension in my back, so sometimes I even do this if I’m watching TV or if I have a few minutes
in between breaks while I’m on the computer and doing some work and this is a really great
way to just kind of relax and reverse that posture that a
lot of us have from being hunched over at a desk or something like that.
You’re gonna start with the foam roller horizontally right at the bottom of your
shoulder blades. Lay right on it there. Okay, so, knees are bent, feet are flat,
hands can be by your side, just for the time being to kind of figure out where exactly you wanna
place it. Then you’re gonna bring both hands behind your head and you’re gonna lift your hips up,
pushing through your heels. Roll the foam roller from this area on your lower part
of your shoulder blades all the way up to your upper
traps here, and as you roll your foam roller towards your head,
while your hips are up you’re gonna lean your head back, and then as you roll the foam roller
more towards your feet you’re going to keep your chin up,
of course, and crunch a little bit forward. Go slowly over that area of
your back until you find a very tender area and then you can
just open up your elbows and lean all the way back. Alright, so there you have it! Now you
know what foam rolling is and how to use this thing next time you see it at the gym, or if you want to buy one to keep
at your house. That way you can foam-roll out and recover those muscles whenever
you have a few minutes to do so. Don’t forget to leave comments and let me
know what you think and if you try foam rolling. And don’t forget to like and subscribe to the Runtastic Fitness channel!

100 thoughts on “Foam Rolling / Foam Roller Basics

  1. Thank you for making this video. I enjoy foam rolling, but I have always sort of just followed the "wing it" method 😉 Love it!

  2. THIS IS AWESOME!!! I FOAM ROLL ALL WAYS BEFORE WORKING OUT!! IT`S MADE A HUGE DIFFERENCE TOO!! I WOULD LOVE TO TEACH A FOAM ROLLER CLASS!!! NOT SURE HOW TO START THO…. THANKS!!!! HOBOKEN NEW JERSEY!!

  3. Hi! I`m AFAA certified… But NASM has joined forces… I roll for about ten minutes 6 days a week… Thanks again… Any more ideas, I would love it!! 🙂

  4. I didn't have the patience to roll my IT band slow enough. I somehow had the patience to watch this video which showed how to roll the IT band properly.
    Thanks. Muscles feels better now after running.

    I have been using the trigger point foam roller. I think it hurts more than the plain one, but its more effective.

    Good video. Thanks

  5. This is exactly the kinda foam rolling stretches I've been looking for. Thank you so much. I LOVE YOU!! 😀

  6. Thank you for this! I bought a foam roller but didn't know how to use it … and it's been untouched in my room for some time. Idiot! Now I know 🙂

  7. How do I roll out my lower back? Just got a foam roller. My lower back is tight a lot.
    Great video. It's very helpful.

  8. Hey London- thanks for this- quite frankly this is one of the better videos I have seen on foam rolling- very basic and to the point so easy to follow but extremely effective. Any chance you can post more instructional videos of some other body parts (hamstrings, quads, thighs, shins- also not as focused on running but lower back and are parts of arms possible?) you can use the foam roller for when you have some time? Thanks again- very helpful!

  9. No wonder I couldn't feel anything.. I was rolling maximum speed! Thx for the informative video 🙂 I'll try foam rolling the proper way next time!

  10. #RuntasticFitness Great video. Thanks 🙂

    In case if you can give me your opinion, I already have a grid roller. Should I buy a rumble roller? I mean, is it really worth moving to?
    Also, what is the name of the background track?

  11. Hello, I am new to foam rolling, but went straight into buying one with bumps on and to be honest the pain when doing my upper back is very close to unbearable.

    It does however feel great afterwards, will the muscles strengthen over time to make it bearable or should I buy a softer roller?

  12. just got a foam roller as I had surgery on meniscus and PT recommended. anyway you are the best! your video is by far the clearest of all I found on foam rollers. I'm officially, respectfully a Lunden fan.

  13. After wading through a crapload of basic foam roller use videos, this one was the most simply informative, without extensive exposition, theory, or needless yammer. The best, most direct, this-is-how-to-do-it. (It does have the annoying repetitious rock riff soundtrack, but low enough to tune out.) Thanks Lunden. Very helpful.

  14. Wow your beautiful! But you forgot the most important part of foam rolling, stretching or Yoga even in general, and that's to breathe. You should be inhaling and exhaling with your roll or stretch with deep breathes and normal ones. Learned that from Actual Yoga teachers and personal trainers, its pointless to do exercise with out breathing properly actually lol.

  15. Be careful with overstretching your IT Band. That isn't really a muscle for stretching. It doesn't really stretch too much.

  16. After 4 years and 4 major surgeries to the spine, my muscles were seriously confused, locked in painful spasms. Lots of pilates type exercises.. lots of walking and stuff.. no good. Well, what was confounding my physio-peops might now have been solved with this simple bit of foam and some simple guidance from you. Ta.

  17. Damnit.. just came to learn about muscle soreness relief or massage to some effect Instead have to get bogged down in the details of the complex precise muscles, their names (performis?? IT band?? 1st time coming acrosd these terms)NeeD posture help badly too. Good effort txs

  18. First: I'm totally in love with you. Second: I can't find that foam roll, only the hollow ones. Guess it's the same thing…¿?

  19. Awesome video! Just started foam rolling and this is the best tutorial I’ve found so far. To the point but also informative, love it keep up the good work!

  20. I cannot believe the number of unnecessary and inappropriate comments directed toward the trainer. For the dumb-ass guys out there, who can't figure it out, this is an instructional video on foam rolling to help folks learn how to use a foam roller safely and effectively. Im pretty sure its not an invitation to comment on the trainer's personal appearance with sexually motivated commentary that doesn't add value, or just to flaunt your mis-managed libidos. To all those goof-balls wanting to make these types of "comments" – Get a grip (= self-control) and get a brain (it's the one on top of your body). Your lack of self-control and poor manners isn't of public interest.

  21. Nice tutorial, thank you! Just started the second week of my first half marathon training plan and I have a roller coming in the post – legs are crying out for it haha! All the best

  22. This is GREAT!  Like @deceitlegion, I watched several lengthy videos where the person talked about why you need to foam roll and then attempted to explain verbally how to do it properly with no demonstration.  Those were a waste of time but THIS is not.

  23. You should really only roll your back while somewhat leaning to the left or the right, and not straight on your spine like you do.

  24. Great video, helpful and simple
    I’m a bodybuilder and recently started stretching and decided to purchase this as well as the wear and tear has been painful more recently . By following your guide it has helped instantly
    Thanks and you are a beauty !

  25. Hello Lundon, I thought foam rolling was complete bunk until I tried it. It’s totally legit, rolling out my upper back is SO relaxing! Anyway thanks for the additional tips and for sharing your knowledge.

  26. Thank you for sharing this video. With a few words you explained it all very clear. Bought my foam roller this afternoon. Gonna give it a good try the coming weeks.

  27. Hey thanks for the very informative video, definitely worth doing! Just to be safe though, I heard that its dangerous to foam roll your lower back. What are your opinions on this?

  28. I have two things to say, one is normal one is the weirdest thing I’ve ever commented 😂 1. Thank you for this great video! I had my first appointment with a chiropractor for some long term issues I’ve had and he told me to buy a roller on the way home and I had no idea how to go about using it, so I will definitely reference this video! 2. You have the cutest feet! 😝

  29. i foam rolled my guads and my whole guad is sore so i just kept foam roll on sore spot, but sorness didn't release, so i kept it 5mins on that sore spot and it just made it worse. foam rolling is a fucking hoax

  30. Here's some info on the IT band, you may want to do some research on.

    For example, he and de Mille explain that people love to climb on a foam roller to roll out their IT band, which runs up the side of the thigh from the knee to hip, and is super sensitive to foam rolling. But the pain you feel when rolling the band is actually your body begging you to stop.

    “The IT band is just a big, long, band of connective tissue, so rolling it won’t necessarily ‘release’ it,” de Mille says.

    Giordano echoes that you should never roll your IT band. Mostly, because it’s a waste of time and probably not getting at the root of the problem. “If you’re having IT issues, it’s probably coming from your hip,” Giordano says. He suggests foam rolling at the hip instead, and working some hip exercises into your routine to “start to stabilize the hip and take pressure off the IT band.”

  31. hi there, just got my foam roller , and searching for great tutorial video and this is so simple and attractive , o yes , can foam roller exercised for tense muscle around piriformis muscle ? that causing sciatica symptoms ? thanks

  32. you are so gorgeous! I really like your foam rolling videos and I haven't tried the exercises ones but I will have to soon!

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