Foam Rolling

A foam roller is a simple aid for self-myofascial release (SMR). We know you've been working hard at working out so why not incorporate the foam roller into your exercise regime? Relax any overactive muscles by rolling and stretching out with this Foam Rolling activity. This is how we roll...to stay nimble!

Exercises

Satz 1: 2 Runden

Calf Rolls

30 seconds

Right Glute Rolls

30 seconds

Left Glute Rolls

30 seconds

Rest

10 seconds

Satz 2: 2 Runden

Lateral Back Rolls

20 seconds

Rolling Back Stretch

25 seconds

Rest

10 seconds

Satz 3: 2 Runden

Shin Rolls

30 seconds

Quad Rolls

35 seconds

Rest

15 seconds

I T Band Roll Left Side

30 seconds

I T Band Roll Right Side

30 seconds

Satz 4: 2 Runden

Quad Stretches

40 seconds

Gate Openers

30 seconds

Windmills

25 seconds

Satz 5: 2 Runden

Bent Knee Twists

25 seconds

Right Adductor Rolls

30 seconds

Left Adductor Rolls

30 seconds

Center Leg Stretch

25 seconds

Rest

10 seconds

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