8 Foam Rolling Moves That’ll Remove Every Bit of Stress in Your Body

Davis has got you covered. She put together eight moves to target common tight areas, usually a super focused spot of tight muscle, aka muscle knots.

“All you’ll need is a low- to medium-density foam roller and some open floor space. Aim to complete this routine three times per week,” Davis says.

You can really do this anytime, but Davis recommends before workouts as a warmup, or after to prevent soreness. I like to do it while watching The Office, before I go to bed.

Foam rolling pro-tip: For all these moves, you’ll want
to stop wherever it feels tight or tender. Inhale and then as you exhale, slowly
roll your way down. Treat your body in sections rather than continuously
rolling back and forth.

1. Quads

If a desk job’s got you sedentary most of the day, roll out your quads to get your blood flowing and keep muscles engaged.

Directions:

1. Start
   in a forearm plank position with the roller under your quads.
2. Bracing
   yourself with your upper body and core, begin to slowly roll down the roller
   until it reaches just above your knees. Then, roll in the opposite direction
   until you reach your hip flexors.
3. Do
   this for 30 seconds.
4. When
   you hit a tender spot, hold yourself there for a few breaths.

If you want to give yourself more TLC, you can also focus on one quad first, and then the other.

2. Hip flexors

Sitting for extended periods of time can really mess with your hip flexors.

While stretching them is good, foam rolling them is even better because it works on loosening the muscle tissue plus the connective tissue (fascia) around it.

Directions:

1. Start
   by lying down, facing the floor on the foam roller, once again in a forearm
   plank position. Make sure the foam roller is underneath your left hip flexor
   and your right leg is bent comfortably to the side.
2. Resting
   on your forearms, begin to roll slowly up and down and side to side on the foam
   roller to target the hip flexor, paying close attention to trigger points.
3. Do
   this for 30 seconds.
4. Switch
   and repeat on the right hip flexor.

3. Calves

In addition to calf stretches, try foam rolling these muscles for an extra spring in your step.

Directions:

1. Start
   by sitting on the floor with your legs extended, the foam roller positioned
   underneath your calves.
2. Lift
   your body up so your weight is resting on the foam roller. Cross your left leg
   over your right for extra pressure.
3. Begin
   to slowly roll your right calf back and forth on the foam roller, navigating
   your body forward and back with your arms.
4. Complete
   for 30 seconds.
5. Switch
   legs and focus on your left calf.

4. Hamstrings

Another muscle that’s negatively affected by sitting all day, your hamstrings may be in need of some TLC.

Directions:

1. Again,
   start by sitting on the floor with your legs extended. This time, position the
   foam roller underneath your hamstrings.
2. Lift
   your body up so your weight is resting on the foam roller and begin to slowly
   roll up and down between the back of your knees and your glutes.
3. Linger
   on tender spots, and roll for at least 30 seconds overall.

An alternative way to complete this is to again cross your legs and focus on one hamstring at a time.

5. IT band

Made of connective tissue, the IT band runs along your outer thigh from the hip to the knee.

Soreness and tightness in this area is common in runners, but anyone can benefit from foam rolling this area.

Directions:

1. Begin
   by lying on your right side with the foam roller positioned underneath your
   right IT band, or the side of your thigh. Rest your bodyweight on your right
   forearm. Your right leg should be straight, and your left should be bent at the
   knee with your foot placed comfortably in front of your right leg.
2. Bracing
   yourself with your upper body and left leg, begin to slowly roll along the foam
   roller on your right IT band between your knee and glute, stopping at tender
   spots.
3. Repeat
   for 30 seconds, then switch to roll your left IT band.

6. Upper back

Poor posture got ya down? If you’re holding tension in your upper back, hop on the foam roller to help loosen things up.

Directions:

1. Begin
   by lying on your back with the foam roller positioned underneath your upper
   back. Your knees should be bent with your feet flat on the floor and your arms
   can either be down by your sides or crossed in front of your chest.
2. Brace
   your core and lift yourself up into a shallow bridge position.
3. Slowly
   start to roll up and down between your lower neck and mid-back, stopping at
   tight areas along the way.
4. Repeat
   for 30 seconds.

7. Lats

Affectionately known as your “wings,” tight lat muscles — located on your back, right below your armpits — can throw your posture out of whack. Make sure they’re nice and loose by hitting them with the foam roller.

Directions:

1. Begin
   by lying on your back at a 45-degree angle with the foam roller positioned
   underneath your right lat. Keep your right leg straight and bend your left leg
   into a comfortable position.
2. Slowly
   start to roll from your right armpit down to your mid-back area, focusing on
   tender areas.
3. Repeat
   for 30 seconds.
4. Switch
   to roll out your left lat.

8. Shoulders

Do your shoulders need some action? Roll out your deltoids to get mobility back.

Directions:

1. Lie
   on your side with the foam roller underneath your right shoulder. Your lower
   body can be resting on the ground comfortably with your left arm out in front
   to guide movement.
2. Roll
   slowly up and down over your deltoid muscle. Rotate your trunk slightly so you
   can hit part of your upper back as well if needed.
3. Repeat
   for 30 seconds.
4. Switch
   sides and repeat on your left shoulder.

When I have intense headaches, especially due to tension in the neck, I like to use my foam roller. This acts like a self-massage that’s stronger than any hand.

Directions:

1. Rest
   your neck on the foam roller, at the top where it connects to your head.
2. Slowly
   turn your head to the right, holding where you feel a tightness.
3. Exhale
   and turn your head to the left.
4. Repeat
   for 30 seconds.

A disclaimer from Davis here: “Foam rolling can be painful, especially if you’re new to it. Pain in a specific area while foam rolling is typically a sign that your muscle or tissue is tight and needs some TLC.”

“Ease into painful spots by starting in the areas right around it and sensitivity should decrease fairly quickly,” she adds. “But, if it’s too much to bear, don’t continue.”

As a glued-to-the-desk editor, I can testify that foam rolling has been so good for my well-being.

What used to be chronic tension and needling pain in my arm and shoulder is now gone thanks to my once-a-week classes. Yep, I also payto do it for an hour a week, just to make sure I’m really getting every knot.

The act itself is as fulfilling as pushing out the last bit of toothpaste from the tube. It’s the pimple-popping of muscle tension, an oddly satisfying mix of pain and pleasure — and after an hour of being my own healer, I leave the gym walking a little lighter.

All gifs by Active Body. Creative Mind.