This is the second foam rolling workout I’ve done by Sydney Cummings. I really like her foam roller workouts. I have done one of her other 20 minute foam rolling workouts and I appreciate the time she spends on each of the muscle groups you are hitting. I had both of my foam rollers handy (regular foam one and my knobby rumble roller) and swapped between the two, depending on the tightness of the muscles. She hit all of my tight/sore areas. The timer is set for 20 minutes but you continue foam rolling for another minute after the time runs out. Which is fine with me because she didn’t get to the calves and the calves get that last minute of rolling.
20 Minute Foam Roller Stretch is 23:30 minutes; one minute intro and the last minute is Sidney talking about the benefits of foam rolling. Equipment: foam roller and fitness mat. There is a timer in the upper right hand corner of the screen counting down the workout time.
- Lay on mat with foam roller under shoulders/upper back, arch back, place hands behind head, raise hips and roll from shoulders to mid-spine; find a tender spot and hold; continue rolling out spine and shoulders
- Same position as #1 but rotate slightly so pressure is on one shoulder blade and hold; repeat on other shoulder blade
- Lay on mat with foam roller under shoulders/upper back, arch back, place hands behind head to open chest (let head hang); open arms into a T; extend arms overhead
- Lay on side with foam roller below arm pit (lats) and roll backwards until you find a tender spot then hold; hands are behind head, raise and lower head/arms as if doing a side crunch; roll forward and back (body is rocking forward and back–roller remains stationary); find another tender spot and hold
- Still laying on side but with arm against side and shoulder on foam roller, roll up and down your arm; find a tender spot on your shoulder and hold; roll out shoulder again
- Kneel on mat, place one forearm on roller, place other hand on top of forearm to add pressure and roll up and down forearm; turn arm over and roll out other side; find a tender spot and hold
- Repeat #4-6 on other side of body
- Sit on foam roller, hands on mat behind you and feet on mat on front of you, roll back and forth over glutes; shift to ones side and roll out one glute; cross ankle of bottom leg over other knee to increase the pressure on the glutes
- Repeat #8 on other glute
- Get into a modified forearm plank position with both quads on roller, use forearms to roll quads back and forth over foam roller; open legs and turn toes out while continuing to roll quads; hold with roller just above knees; roll the foam roller up higher and hold; roll foam roller up and and down quads again
- Place foam roller under hamstrings, hands on mat behind you, lift glutes off mat, cross one leg over the other to put pressure on bottom hamstring and roll foam roller back and forth the length of the hamstring; find a tender spot and hold; swap leg positions and repeat on other hamstring
- Place side of thigh on foam roller, top leg is bent with foot on mat in front of you, roll the roller from knee to hip (IT band); Sidney also stacks the top leg on top of the bottom leg to increase the pressure on the IT band
- Repeat #12 on other IT band
- (20 minute clock runs out but workout continues) Sit on mat with calves on foam roller and hands on mat behind hips, lift hips off mat and roll up and down the length of the calves; cross one ankle over the other and continue rolling out one calf; repeat on other calf
For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
