These foam rolling sessions I have been doing are not getting any easier! I really enjoyed the length of 15 Minute Guided Foam Roller Workout for Self Massage; it is short and thorough. I used my rumble roller for this one and wow, did some of exercises hurt. I had to stop the IT band rollout early because it was causing so much discomfort and I had to modify the lat roll out. To me, that means 2 things. One, those two areas need more work and two, I probably should not use the rumble roller on them. In the future I will use my regular foam roller on those muscle groups.
This session is done by Chloe de Winter, a pilates instructor and physiotherapist. She has you roll out each muscle group then find a tender area and do small roll/massages over that area.
15 Minute Guided Foam Roller Workout for Self Massage is 16:10 minutes. Equipment: foam roller and fitness mat. There is a timer in the upper left had corner of the screen counting down the workout time.
- Get into elbow plank with foam roller under one quad, other bent knee is on the mat, roll the length of your quad from your hip flexor to just above your knee, use your forearms to walk yourself forward and back
- Roll body so side of thigh is on on foam roller, top leg is bent with foot on mat in front of you, roll the roller from knee to hip (IT band)
- Repeat #1 & 2 on other leg
- Lay on forearms on mat, one leg is extended on mat, other leg is bent to side with foam roller under thigh, roll roller the length of the inner thigh
- Repeat #4 on other leg
- Sit on foam roller, knees bent and feet on mat, hands on mat behind you, shift onto one glute and roll out glutes; cross ankle over knee to increase intensity
- Repeat #6 on other glute
- Sit on mat with knees bent and feet on mat, foam roller is behind you, lean back onto roller and lift glutes, with hands behind head, roll foam roller from neck to mid back; lower glutes to floor and extend back, arching spine over foam roller (hands still behind head/neck)
- Same position as #8, bring elbows together and continue rolling upper spine; open elbows and place glutes on mat, arch spine over roller again
- Lay on side with knees bent, foam roller is under shoulder/armpit region (latissumus dorsi), hands are behind head, roll forward and back on roller
- Repeat #10 on other side of body
For more info on Well + Good and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
