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Foam Roller!!


by Marla Murphy February 06, 2014

Do you ever feel stiff after a workout? Sore/tight muscles? Built up tension? Or just need a good stretch after your workout? I have got the best remedy to loosen you up. It’s almost as good as a deep tissue massage! All you need is a foam roller which you can purchase for less than $20. I got mine through Amazon, but most athletic stores will have them. These exercises may feel uncomfortable on those tight muscles at first, but keep on doing them and the less tight those muscles will be and the better it will feel. Do each of these foam roller exercises for 20 seconds.
  1. Hamstrings: sitting on your butt, legs straight, place foam roller underneath hamstrings, hands supported behind you. Lift up and slowly roll foam roller back and forth to release tension in your hamstrings.
  2. Calves: sitting on your butt, legs straight, place foam roller underneath calves, hands supported behind you. Lift up and slowly roll foam roller back and forth to release tension in your calves.
  3. Back: sitting on your butt, knees bent, foam roller placed in the middle of your back, hands placed on stomach. Lift butt up and with your feet, gently/slowly roll  foam roller up and down your entire back. Make sure to hit your lower back and upper back/shoulder blades. Keep your head and neck in line with your back
  4. Quadriceps: start on your knees, place foam roller on top of quads, hands on the floor in front of the foam roller. Slowly roll foam roller back and forth up and down your quadriceps.
  5. Glutes (AKA your butt): Place foam roller underneath butt, hands in back to support. Starting with your left cheek, straighten your left leg, bend your right leg in order to put most of the weight on just the left cheek. Roll back and forth for 20 seconds and then shift your weight to the right cheek, keeping your right leg straight, bend your left leg. Roll back and forth for 20 seconds
  Love, Marla


Marla Murphy
Marla Murphy

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