Signed up for a race this summer? Big marathon coming up? Training can be hard on your body, and so can the race day! Take care of those aches and pains with these 4 foam roller exercises that help relieve the pain.
1 | To Soothe Back Pain
Lie faceup with the foam roller under your lower back (below shoulder blades). Bend your knees and put feet flat on the floor, hands behind your head. Make sure to tighten your abs and press into your feet, lifting hips slightly to slowly roll from upper to middle of the back. Find a tender spot, hold it, then release and repeat.
2 | To Loosen Tight Hamstrings and Calves
Sit with left leg extended and place roller under upper thigh, right knee bent, foot firm on floor and hands behind you for support. Slowly roll down from your butt to knee, stopping when you find a tender spot. Keep repeating, moving all the way down to the calf until you feel the tightness release. Make sure to switch legs and roll from inner to outer muscle groups.
3 | To Release Tight Hips and Butt and Soothe Sore Knees
Lie on your left side with the roller under your left hip. Cross your right leg in front, foot flat on floor. Use your left forearm to support your upper body, place your right hand on your hip and keep your head in line with your spine. Press into your right foot and roll down side of the leg from just below hip to above knee, stopping when you hit a tender spot. Make sure to switch sides!