Wednesday, 29 May 2024

Seven Foam Rolling Exercises

In this article, we will explore the benefits of foam rolling and discuss seven essential exercises to keep your muscles healthy. Whether you are an athlete or simply looking to improve your overall well-being, foam rolling can play a significant role in your routine. Join us as we dive into the tips and tricks shared by Emily Day, a talented USA Volleyball’s Beach National Team athlete, who will guide us through these exercises.


Are you looking for effective ways to take care of your body? One key component to maintaining a healthy physique is foam rolling. This technique involves using a foam roller to massage and release tension in your muscles. Whether you want to prepare your body for a workout or alleviate muscle tightness after a long day, foam rolling can be highly beneficial. In this article, we will explore seven foam rolling exercises recommended by Emily Day, a prominent USA Volleyball’s Beach National Team athlete. These exercises target specific muscle groups and provide invaluable insights into how you can optimize your foam rolling routine.


As volleyball players, our glutes play a crucial role in our performance. To ensure they stay in top shape, it’s essential to roll out this muscle group regularly. Start by positioning the foam roller under your glutes and gently roll back and forth. If you encounter any sore spots, spend additional time working on those areas. You can enhance the effectiveness of this exercise by moving from side to side along the foam roller, targeting those tight spots.

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The hamstrings are susceptible to pulls and strains, making it essential to prioritize their care. Begin this exercise by placing the foam roller under your hamstrings and roll back and forth. This movement helps open up the back of your legs and prepares them for activities like sprinting.


If you’re aiming for an explosive jump, your calves need proper attention. Rolling out your calves before and after training can enhance their flexibility and contribute to a more efficient jump. When rolling, slow down and focus on tender spots, applying gentle pressure. For an added challenge, try crossing your ankles to increase the intensity on one calf.

IT Band Complex

Many individuals struggle with tight IT bands, which can lead to discomfort and even knee pain. Rolling out the muscles surrounding the IT band can be immensely beneficial. Avoid rolling directly on the IT band itself, as this can cause further discomfort. Instead, place the foam roller slightly in front or behind the IT band, at a 45-degree angle, and roll slowly. This technique helps loosen the muscles surrounding the IT band, enhancing movement and reducing pain.

Important notes:

  • Use your arm and opposite leg to adjust the pressure on your IT band.
  • Ensure you roll from your knee to your glute to cover the entire length of the IT band.


After an intense workout or practice session, your quads may feel sore. Rolling out your quads can alleviate soreness and prepare them for your next training session. While rolling, focus on the inner, middle, and outer quad muscles. If you encounter knots, use the foam roller to apply pressure to that spot, taking your time and breathing through any discomfort. Supporting your body weight on your arms can help adjust the pressure according to your comfort level.

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Upper Back

Rolling out your upper back is a fantastic exercise that helps promote mobility and looseness in this area. Place the foam roller under your upper back, engage your abdominal muscles, and slowly bend backward. Ensure your hips stay on the ground and move slowly throughout the exercise. Spend extra time on any knots or tense areas that you encounter. If necessary, consider using a tennis ball for more specific areas that the foam roller may not reach effectively.

Pec Opener

This exercise targets the chest and is beneficial for individuals who frequently engage in activities that involve hunching over, such as volleyball or desk work. Lie on your back with your spine on the foam roller and position your arms at 90-degree angles. Allow your elbows and forearms to fall to the floor, feeling the stretch in your pecs. Start slowly and don’t rush into the stretch. Stay in the position for longer if needed, as limited mobility might initially make this exercise intense. By performing this exercise regularly, you can help counteract the strain and postural effects of repetitive movements.

Pec With A Ball

Using a tennis ball can provide deeper pressure and target specific areas. Lean against a wall, placing the tennis ball between the wall and the front of your shoulder and pec. This exercise allows you to control the intensity by adjusting how far you lean into the ball. Remember to perform this exercise on both arms for balance and symmetry.


The rhomboid muscles are essential for shoulder movement, and tightness in this area can affect your overall shoulder mobility. To relieve tension in the rhomboids, position a ball between your shoulder blade and spine and roll up and down along the shoulder blade. You can also experiment with moving your arm above your head and across your body to target any knots. As you roll, aim for smooth, fluid movements between your body and the wall.

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By incorporating these foam rolling exercises into your routine, you can optimize your performance and promote overall well-being. Take care of your body and experience the benefits of these exercises firsthand. So, what are you waiting for? Get rolling and see you at the beach!


Q: How often should I perform these foam rolling exercises?

A: Ideally, you should incorporate foam rolling into your routine at least 2-3 times per week. Consistency is key to maintaining muscle health and preventing injuries.

Q: Can anyone benefit from foam rolling exercises, or are they only for athletes?

A: Foam rolling exercises can benefit individuals of all fitness levels. Whether you’re an athlete or lead a sedentary lifestyle, foam rolling can help alleviate muscle tightness, improve flexibility, and enhance overall well-being.

Q: Are there any precautions or contraindications for foam rolling exercises?

A: While foam rolling is generally safe, it’s essential to listen to your body. If you experience intense pain or discomfort, consult a healthcare professional. Additionally, avoid foam rolling directly on joints or bony areas to prevent injury.


In this article, we delved into the world of foam rolling, exploring the insights provided by Emily Day, a USA Volleyball’s Beach National Team athlete. We discussed seven essential foam rolling exercises targeting various muscle groups, including the glutes, hamstrings, calves, IT band complex, quads, upper back, pecs, and rhomboids. By incorporating these exercises into your routine, you can enhance muscle flexibility, improve mobility, and prevent injuries. So, grab a foam roller and experience the benefits of foam rolling first-hand. Take care of your body, embrace these exercises, and optimize your performance. See you at the beach!