15 Min Foam Rolling Recovery Routine is another great foaming rolling routine from Michelle Briehler. The focus is mostly on the lower body with some upper back foam rolling and some stretching the end. It feels great and is a great workout to use on a recovery day. I like having foam rolling workouts of different lengths. For my recovery day today I combined 4 different approximately 15 minute workouts that gave me some cardio to warm me up, some foam rolling, some mobility and some deep stretching. All in an hour.
Each move is done for 50 seconds followed by a 10 second transition. There is a timer in the upper left hand side of the screen counting down the intervals and transitions. At the bottom left hand side of the screen there is a progress bar counting down the workout time as a percentage. The last timed move is #15; the last 3 moves (14-16) are not timed.
15 Min Foam Rolling Recovery Routine is 17:22 minutes. Equipment: foam roller and mat.
- Lay on mat with foam roller under mid back, arms are raised with elbows bent at 90 degrees, roll upper to mid spine; turn up body to the side while reaching one arm overhead
- Sit on foam roller, cross ankle over knee and lean onto glute of crossed leg, roll out that glute
- Repeat #2 on other glute
- Sit on mat and place one calf on foam roller, other foot is on floor, hands are on mat beside hips, lift hips and roll out calf; cross other leg over ankle if you need to deepen the massage
- Move foam roller under one hamstring, hands are still on mat, roll out hamstring; roll to the side so you are rolling out the IT band
- Place foam roller under one quad, hands are on mat, other knee is on mat, roll out quad
- Repeat #4-6 on other leg
- Lay on stomach with foam roller in front of you and heels of hands on foam roller, lift chest while rolling foam roller toward you then roll back out
- In kneeling lunge, shift body forward to stretch hip flexor, foam roller is on end in front of you to use for balance; halfway through, raise back knee of mat so you are in lunge, hold one end of foam roller in each hand, lean/side bend torso toward back leg reverse warrior style
- Repeat #9 on other side of body
- Wide leg forward fold with foam roller on floor in front of you, fingers are on foam roller, roll foam roller away from you; halfway through hold foam roller by ends in both hands, raise out of forward fold and draw large circles from one side to overhead to other side with foam roller
- Sit on mat with one leg extended straight and other knee bent with sole of foot against inner thigh of straight leg, hinge forward into forward fold over straight leg; halfway through, while keeping bent knee bent, raise it and place sole of foot on floor on other side of straight leg, do a spine stretch twisting toward bent leg
- Repeat #12 on other side of body
- Wide leg straddles stretch, hinge torso forward while walking hands out in front of you
- Sit cross-leg and do shoulder rolls
- Deep breath extending arms out to sides and overhead, bringing palms together and lowering them into prayer
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
