10 Min Foam Roller Recovery Workout is another quick foam roller routine from Caroline Jordan. Last Sunday I did her Foam Roller Exercises | Full Body Routine, which is very similar to this. Caroline hits your entire body, spending about 30-60 seconds on each muscle group. I paired this with a long yoga routine this morning and I did this first, as a sort of warm up. I like both of Caroline’s 10 minute foam roller workouts. I think they are great little add ons to other workouts. There is no music to this routine; just Caroline leading you through the workout.
10 Min Foam Roller Recovery Workout is 13:43 minutes; 1:35 minute intro and the last minute is Caroline talking. Equipment: foam roller and fitness mat.
- Sit on mat with foam roller behind shoulders, hands behind head, place feet on floor with knees bent, lift glutes off mat and, using legs, roll foam roller up and down the length of the spine; lower glutes to mat and, with foam roller behind shoulders, let head hang down towards floor, elbows open
- Lay on side with one hip on mat and foam roller under arm, arm is extended overhead with hand behind head and elbow resting on mat, lift hip and, using foot, roll foam roller all along lats from arm pit to bottom of ribs; stop rolling up and down and roll body side to side over foam roller
- Repeat #2 on other side of body
- In forearm plank with foam roller under quads, use the forearms to roll the length of your quads
- Sit on roller, cross one ankle over other knee, place hand on mat and roll onto one hip, hold the shin that is crossed over knee and roll out your hip; repeat on other glute
- 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); if you need more intensity, stack the top leg on top of bottom leg; repeat on other IT band
- Place hamstrings on foam roller, hands on mat behind you, roll back and forth over hamstrings
- Sit on mat with foam roller under calves and hands behind hips, lift hips off mat and roll back and forth over calves; she also gives the option of leaving hips on mat and rocking calves side to side; cross one ankle over the other, circle bottom ankle; rock calves side to side on foam roller
- Lay vertically on foam roller so it is under head, along spine and glutes, extend arms out to sides so backs of hands are on mat and arms are extended overhead in a Y with backs of hands on mat, take deep breathes
For more info on Caroline Jordan and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
