How to Use a Foam Roller: Techniques, Benefits, and 12 Exercises to Try

Whether you're dealing with post-workout soreness, easing stiff muscles from sitting all day, or simply want to boost your flexibility, the foam roller might be your new best friend. This simple, cylindrical tool has become a go-to for athletes, physical therapists, and everyday fitness enthusiasts alike—and for good reason! 

In this blog, we’ll break down everything you need to know about how to use a foam roller, including: 

• What is a foam roller? 

• Do foam rollers work?

• How do foam rollers work

• The benefits of foam rolling for health and fitness

• Your guide to the different types of foam rollers

• When to use a foam roller

• How to use a foam roller

• 12 foam rolling exercises to try

Let’s jump in! 

What is a foam roller? 

A foam roller is a cylindrical tool made of foam, commonly used in self-myofascial release (SMR), which is a technique to relieve muscle tightness, soreness, and improve flexibility. It’s often used in fitness routines, physical therapy, and rehabilitation.

Does a foam roller work?

Yes!  The foam roller works by using pressure and rolling motion to target trigger points (areas of muscle tightness) and fascia (the connective tissue surrounding muscles). When you apply pressure by rolling your body over the foam roller, it helps break up muscle adhesions (also called "knots") and release built-up tension in the muscles. This process can also increase blood flow to the targeted areas, promoting faster recovery and reducing soreness.

How do foam rollers work?

Foam rollers work through a combination of pressure and movement that targets muscle tension and tight fascia, helping to restore mobility and reduce discomfort.

1. Pressure application

As you roll over the foam roller, your body weight presses down on the muscles and fascia. This pressure targets specific areas of tightness or trigger points, which are areas where the muscle fibers are stuck together.

2. Release of tension

The pressure from the roller helps to loosen these tight spots by stretching and breaking up the muscle fibers or fascia. It can also increase circulation, helping to deliver oxygen and nutrients to muscles, while also flushing out metabolic waste products like lactic acid.

3. Fascia release

Fascia, the connective tissue surrounding muscles, can become tight and restricted, leading to pain or discomfort. Foam rolling helps release adhesions in the fascia, allowing the muscles to move more freely and reduce stiffness and the risk of injury.

The benefits of foam rolling for health and fitness

Incorporating foam rolling into your routine can offer a wide range of health and fitness benefits, including: 

1. Increased flexibility and range of motion

Foam rolling helps release muscle tightness and break up adhesions in muscle tissue, improving flexibility and range of motion over time.

2. Muscle recovery

Foam rolling helps in reducing muscle soreness (otherwise known as delayed onset muscle soreness or DOMS) by improving blood circulation and oxygen delivery to muscles. This accelerates recovery after intense workouts.

3. Improved blood flow

Rolling helps stimulate blood flow to muscles, which can speed up recovery and reduce stiffness.

4. Reduced muscle tension and pain

Regular foam rolling can decrease muscle tightness and alleviate chronic pain, making it a great tool for managing discomfort in areas like the back, shoulders, or legs.

5. Stress relief

Foam rolling can stimulate the nervous system, helping to release endorphins, which are the body’s natural painkillers and mood elevators.

6. Injury prevention

By maintaining muscle elasticity and reducing tightness, foam rolling can reduce the risk of injury from overuse or improper muscle function.

Your guide to the different types of foam rollers

There are several types of foam rollers with varying densities:

• Soft foam rollers are more forgiving and ideal for beginners or those with sensitive muscles.

• Firm foam rollers are better for advanced users or those targeting deep muscle tightness, as they provide more intense pressure.

• Textured foam rollers. Some foam rollers are also textured (with bumps or ridges) to mimic the sensation of a massage, targeting specific trigger points more effectively.

When to use a foam roller

Foam rolling can be beneficial at various points in your fitness routine—before, after, or even between workouts—to support muscle health and recovery.

• Pre-workout: To warm up muscles, increase blood flow, and improve range of motion.

• Post-workout: To help release muscle tension, reduce soreness, and promote recovery.

• On rest days: To maintain mobility and release tightness or soreness in muscles.

How to use a foam roller

To get the most out of foam rolling, it’s important to use the right technique, applying controlled pressure and targeting specific muscle groups with slow, deliberate movements.

1. Positioning: Start by positioning the foam roller under the muscle group you want to target. For example, if you're rolling your calves, sit on the floor with your legs extended, placing the foam roller underneath your calves.

2. Gentle pressure: Slowly roll over the muscle, allowing your body weight to apply gentle pressure. If you find a tender spot, pause and hold for 10–30 seconds to allow the muscle to relax and release tension. Slow movement: Roll slowly and deliberately, moving at about 1–2 inches per second. Focus on areas of tightness or discomfort, but avoid rolling over bones, joints, or sensitive areas like the cervical spine and neck region. 

3. Duration: Roll each muscle group for about 1–2 minutes, adjusting the pressure based on your comfort level.

The key is to go slow and steady as you move slowly over the roller, especially over tight or sore areas. You’ll also want to breathe deeply and try to relax your muscles as much as you can as you roll. 

12 foam rolling exercises to try 

Incorporating foam rolling into your routine can complement your fitness goals, improve recovery, and keep your muscles healthy and flexible. 

Here are 12 foam rolling exercises that can help improve mobility and flexibility throughout your body. These movements will target key muscle groups to release tension and increase your range of motion:

1. Calf roll

This exercise releases tension in the calves and helps with ankle mobility.

How to do a calf roll: 

1. Sit on the floor with your legs extended. 

2. Place the foam roller under your calves. 

3. Use your hands to support your body as you roll back and forth from your ankles to your knees.

2. Hamstring roll

This move targets tight hamstrings and promotes better knee flexion.

How to do a hamstring roll:

1. Sit with one leg extended on the foam roller.

2. Keep your hands behind you for support.

3. Roll from just above the back of your knee up to your glutes.

4. Switch legs and repeat.

3. Quad roll

This foam rolling exercise releases tension in the quadriceps and improves hip flexion.

How to do a quad roll:

1. Lie face down with the foam roller under your thighs.

2. Support yourself with your forearms.

3. Roll slowly from your hips to just above your knees.

4. Glute roll

This exercise targets the glutes and hip rotators to improve hip mobility.

How to do a glute roll:

1. Sit on the foam roller and cross one ankle over the opposite knee.

2. Lean toward the glute of the crossed leg.

3. Roll from the top of your hip to the bottom of your glute.

4. Switch sides and repeat.

5. IT band roll

The IT band roll loosens the iliotibial (IT) band to reduce tension and enhance lateral leg movement.

How to do an IT band roll:

1. Lie on your side with the foam roller under the outer thigh, just below the hip.

2. Stack your legs or use your top leg for support.

3. Roll from the hip to just above the knee.

4. Switch sides and repeat.

6. Adductor (inner thigh) roll

This move releases tightness in the inner thigh and promotes hip mobility.

How to do an adductor roll:

1. Lie face down and extend one leg to the side.

2. Place the foam roller under your inner thigh.

3. Roll slowly between your pelvis and knee.

4. Switch sides and repeat.

7. Lower-back roll

This roll relieves lower-back tension and enhances spinal mobility.

How to do a lower-back roll:

1. Lie on your back with the foam roller under your lower back.

2. Cross your arms over your chest or support your head.

3. Roll slowly from the tailbone to the middle of your back.

8. Upper back (thoracic spine) roll

This move improves mobility in the upper back and helps with posture.

How to do an upper back roll:

1. Lie on your back and position the foam roller under your upper back.

2. Cross your arms over your chest or place your hands behind your head.

3. Roll gently up and down through the mid-back.

9. Lats roll

The lats roll targets the lat muscles and improves shoulder mobility.

How to do a lats roll:

1. Lie on your side and place the foam roller just behind your armpit.

2. Extend the arm overhead.

3. Roll from your armpit down toward the mid-back.

4. Switch sides and repeat.

10. Chest roll (pecs)

This move opens up the chest and enhances shoulder mobility.

How to do a chest roll:

1. Lie face down and place the foam roller under your chest (pecs).

2. Gently roll side to side to target the chest muscles.

3. Focus on tight areas, especially if you sit or hunch forward often.

11. TFL (tensor fasciae latae) roll

This foam rolling exercise targets the outer hip area to improve hip mobility and reduce tightness.

How to do a TFL roll:

1. Lie on your side with the foam roller just below your hip, on the outer thigh.

2. Roll gently from the top of your hip toward the upper thigh or knee.

3. Switch sides and repeat.

12. Forearm roll

This exercise is great for releasing tension in the forearms and wrists—especially for people who type or grip frequently.

How to do a forearm roll:

1. Place your forearm on top of the foam roller, palm facing down.

2. Roll from your wrist to your elbow.

3. Use your other hand to support or guide the movement.

4. Flip your forearm and repeat on the other side if needed.

Recover smarter with Hydrow’s Performance Foam Roller

By regularly incorporating these foam rolling exercises, you can significantly enhance your flexibility and overall mobility, making your muscles feel more relaxed and less stiff. 

Ready to make foam rolling part of your routine? Hydrow's Performance Foam Roller is the perfect place to start. Durable, effective, and designed with recovery in mind, it's a must-have tool for any fitness journey. Check it out now and experience the benefits for yourself.