Foam Rolling and Massage
Mobility Exercises

Beginner Rolling Routine

Using a Foam Roller, spend 20-60 seconds on each of the following areas:

  1. Glutes/Hip Rotators
  2. Upper Back
  3. Posterior Shoulder (Lats, Armpit)
  4. Quads/Hip Flexors
  5. TFL (Front Pocket)

The joints that benefit primarily are the hips, spine, shoulders, and knees.

For Best Results

  • 20-60 seconds per area; for areas needing extra attention (tender or painful), 60 seconds is ideal.
  • Slower = deeper
  • Hold and breathe on tender areas
  • Repeat 3-5 days a week for best results
  • Advanced: Hold on an area and perform 5 joint movements

>>> Next Step: Try the Standard Rolling Routine

Tips for Measuring Progress

  1. Begin by assessing the range of motion of the target joint or muscle. Does it appear limited, feel tight, or hurt?
  2. Complete the sequence.
  3. Re-assess. Some people will see major improvements, and some will only see minor improvements, but any improvement is a good sign to keep doing this.
  4. Repeat the sequence 3-5 days a week for as long as needed to get the desired result. No matter what, this kind of maintenance on the body will be beneficial; self-treatment is good preventive care.
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