I really needed this workout this morning. My body is sore and achy from Heather Robertson‘s total body workout I did yesterday. Sydney Cummings 20 Minute Foam Roller Stretch helped me workout some of the aches. I am still not foam rolling as much as I should be because some of these moves hurt. That’s because the muscles are so tight and knotted. But this helped work out some of those knots and tightness. I followed this up with one of Sydney’s deep stretch and mobility workouts which will post later this week.
20 Minute Foam Roller Stretch is 24:36 minutes; 1:30 minute intro in which Sydney talks about different types of foam rollers. Equipment: foam roller and fitness mat. There is a timer in the upper right hand side of the screen counting down the workout time.
- 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 in a T; extend both arms overhead, backs of hands on floor; open arms out to sides again but this time arms are bent into goal post
- 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; find a tender spot and hold; roll out spine again
- Lay on side with one hip on mat and foam roller under arm on lat, hand is behind head, lower elbow toward mat then raise elbow; roll forward and back; find a spot that is tender and hold
- Repeat #3 on other side of body
- Roll down into puppy pose but with forearms/wrists on foam roller (arms are turned so thumbs face ceiling)
- Sit on foam roller with both feet on mat, shift to one glute and roll forwards and back; cross one ankle over knee to roll deeper into glute; find a tender spot and hold
- Repeat #6 on other glute
- Sit on mat with foam roller under hamstrings and hands on mat behind hips, lift glutes off mat and roll back and forth over hamstrings; stack one leg on top of the other to go deeper into one hamstring; find a tender spot and hold; repeat on other leg then roll both hamstrings out again
- Sit on mat and place foam roller under calves, place hands on mat behind you, raise glutes and roll back and forth over calves; cross one leg over the other to go deeper into the calf muscle, find a tender spot and hold; repeat on other calf
- Get upper body into elbow/forearm plank with foam roller under quads, roll back and forth across the length of the quads; change foot position to hit different areas of the leg; find a tender area and hold; roll quads out again with a different foot position, find another tender spot and hold
- 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); stack legs to make it more intense (painful); find a tender spot and hold
- Repeat #11 on other leg
- Lay on stomach on mat, one leg is extended straight and the other is bent and pulled up to side, place roller under thigh of bent leg and roll out inner thigh; extend leg out straight to side and continue rolling out inner thigh; find a tender spot and hold
- Repeat #13 on other leg
- Lay on back on mat with foam roller under shoulders, knees bent and feet on mat, extend arms overhead so backs of fingers/hands are on mat, let head fall back as well
For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
