I really needed this foam roller routine this morning. All of my muscles are feeling tight and I am having a lot of shoulder discomfort. I love how Sydney spends plenty of time on the upper body–especially the shoulders. She hits the lower body nicely, too, but my shoulders and upper back really needed this deep massage this morning. I used both my long foam roller and my short knobby rumble roller to really dig in deeper. I followed this up with Sydney’s 20 Minute Full Body Deep Stretch for a well needed 45 minute recovery day workout.
20 Minute Foam Roller Stretch is 22:51 minutes; one minute intro. Equipment: foam roller and fitness mat. There is a timer in the upper right hand corner of the screen counting down the workout time.
- Sit on mat with foam roller vertically on mat behind you, place upper back, shoulders and head on roller, extend both arms to ceiling with palms together, open arms out to sides with backs of hands on mat; small rolls side to side; arm position changes to goal post out to sides
- Change the position of the foam roller to horizontal, still behind mid back, place hands behind head and lift hips off mat, roll foam roller up and down spine; find a tender spot and hold
- Same position as #2 but foam roller is at top of shoulders, let head drop toward mat and extend arms overhead with backs of hands on mat
- Lay on side with one hip on mat and foam roller under arm, clasp hands above head, raise and lower torso so that you are rolling out your lats; find a tender spot and hold
- Still laying on side, bring arm against side so shoulder is resting on foam roller, roll up and down shoulder; roll forward slightly to front of shoulder and hold; roll slightly towards the back of shoulder and hold
- Kneel on mat with foam roller in front of you, place forearm on foam roller with palm facing ceiling, place other hand on inside of forearm and roll foam roller up and down arm; repeat this but with inside of forearm on foam roller and palm facing floor
- Repeat #4-6 on other side of body
- Sit on foam roller and tilt to side so only one glute is on foam roller, roll back and forth, cross ankle across knee to get deeper into glute; find a tender spot and hold
- Repeat #8 on other glute
- Do larger rolls across both glutes
- Sit on mat with hands on mat behind hips, one hamstring on foam roller, other foot is on floor, lift glutes off mat and roll foam roller up and down hamstring, rotate foot to get at inner thigh, find a tender spot and hold; rotate foot so you are hitting outside of thigh, find a tender spot and hold; roll out hamstring again with foot neutral, find a tender spot and hold
- Sit on mat with foam roller beneath one calf, place hands on mat behind hips, raise hips off mat and roll out calf, cross other leg on top for a deeper massage; find a tender spot and hold
- Get into a modified plank position with one quad on end of roller and other knee on floor, roll out quad; find a tender spot and hold
- Lay on stomach and forearms 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 to side and hold
- Repeat #11-14 on other leg
For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
