9 Ways To Use a Massage Foam Roller

Foam rollers have enjoyed a huge growth in popularity over recent years due to the role they can play in fast and efficient muscle recovery.

For many swimmers and other athletes, these massage foam rollers have become an essential item for the kit bag thanks to their versatile and lightweight design.

As a massage aid, they can be used as a simple and efficient way of applying pressure and releasing muscle tightness in several key areas of the body.

Because of their size and weight, they can be taken anywhere and can be used at any time. You'll no longer need to have your sports physio on speed dial if you have some tight muscles requiring urgent attention.

In association with Fitness-Mad, who pride themselves on producing studio quality fitness equipment, we're taking a look at just how versatile these foam rollers can be.

Fitness-Mad have suggested nine massage roller exercises that can be incorporated into either a workout or a muscle recovery programme. These will cover all parts of the body ranging from the upper and lower back to shins and calf muscles.

With photos for each exercise and some easy-to-follow tips below, you'll be getting the most out of your foam roller in no time.

Upper back roller exercises

The foam roller should be placed underneath your shoulder blades, taking the weight of your upper back. Bend your knees so you're able to put your feet flat on the floor, raise your buttocks and put both hands behind your head.

From here, remember to keep your core muscles tight as you slowly roll forward and backwards on the roller.

For this exercise, the optimum positions for the foam roller are between the top of your shoulder blades and the middle of your spine.

Lower back roller exercises

Place your foam roller on the floor, and sit on the ground directly in front of it. Lean back and rest your lower back on the roller, keeping your knees bent and both feet flat on the floor.

Keeping your abs tensed is a great way to tighten your core while also supporting your upper body and spine.

Focus your attention straight ahead and keep your head in a neutral position as you move up and down the roller from just above the hips to just below the lower ribs.

Latissimus Dorsi roller exercises

You'll need to lie on your right side to start this lat exercise. Make sure your right arm is extended along the floor, and place your foam roller right underneath your armpit.

Bend your left elbow to a 90 degree angle, make a fist and lightly place it on the floor to provide additional support and balance.

Move yourself along the foam roller, so that it rolls from your armpit to just above the waist. Once you've completed this exercise, you can turn over and work on the left side of your body.

Quadriceps roller exercises

Place the foam roller on the floor and lie face down on top of it, with the roller positioned underneath your thighs. You can either choose to bend your elbows so both your forearms are flat on the floor, or place your hands flat on the floor and adopt the push-up position.

Either way, the foam roller should help to suspend your fleet off the floor. You can then tense your abs, keep your core muscles tight and use your arms to slowly roll your body backwards and forwards.

The optimum position for the massage roller is from your pelvic bone to just above the knees.

Glutes roller exercises

Place the foam roller on the floor and sit on top of it, so your glutes are resting on it. Put your hands on the floor behind you for support, while keeping your right leg straight and your left knee bent so your foot lies flat on the floor.

Your leg position helps to angle your body so that one buttock takes most of your weight.

From there, roll yourself backwards and forwards across the foam roller. Once complete, you can glutes. Extend your left leg, while crossing your right leg to shift your weight over to the other buttock.

IT band roller exercises

With the foam roller on the floor, position yourself above it so that your right hip rests on top of it. Placing both hands on the floor for support, move your left leg so it crosses over your extended right leg and enables you to place your left foot flat on the floor.

Once you're in position, roll your thigh along the roller, going as far as the bottom of the hip and the top of the knee. You can use your arm to assist this motion if needed.

Once finished, you can switch positions to give the iliotibial band on your other leg a workout.

Hamstring roller exercises

Sit yourself in the upright position on the floor, and place your foam roller underneath your thighs just above the back of your knee to begin your hamstring roller workout.

For support, you can place your hands flat on the floor just behind you. This will also give you the leverage and support needed to initiate the movement over the roller.

Slowly roll your hamstrings along the roller. You can go up as far as the bottom of your glutes, and then roll the other way to just above the back of your knees.

Shins roller exercises

Adopting the 'hands and knees' position on the floor, you can then place your foam roller underneath your shins.

Your hands should be placed flat on the floor, just in front of your shoulder line.

For the best movement, move your weight forward so your shoulders are brought in front of your hands.

As you do this, feel the foam roller moving from just below your knees down to your ankles.

Calf roller exercises

Sit upright on the floor, placing the foam roller underneath your calf muscles.

Put your hands flat on the floor just behind you, so you can lift your buttocks off the ground and let your arms (and the roller) take your entire body weight.

While in this position, and using your arms as leverage, slowly roll yourself backwards and forwards so that the roller covers an area from just below your knees to just above your ankles.

With these nine exercises, you'll be sure to have every aching muscle covered after your strenuous workout!

Where to buy a Fitness-Mad foam roller

At ProSwimwear, we stock a range of foam rollers and other recovery aids from Fitness-Mad, such as massage trigger point balls and resistance bands.

Perfect for swimmers and other athletes, Fitness-Mad's collection of massage equipment is made to the highest quality, offering a range of easy-to-use products that will greatly improve muscle recovery.

The two foam rollers pictured in this article are the Fitness Mad Blue Foam Roller and the Fitness-Mad Green Vari-Massage Foam Roller. Alternatively, cick the button below to browse the full range where you'll find Fitness-Mad equipment at the best prices.

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