4 foam roller stretches at home

Stretching was mainly used as an athletic warm-up exercise in the past, but now that becomes revolutionary methods of flexibility training especially the foam-roller stretching. As we know, when you stretch, your muscles are lengthened so the possibility of injuries will be higher than usual. So it is necessary to know how to do that correctly. Foam roller stretches are relative save and effective way for you to do at home, and here we introduce 4 foam roller stretches for your reference.

foam roller stretches

Lats is a regular exercise of foam roller stretches, it is easy to do by the following steps.

  • Step 1: First of all, lie on one side with the foam roller positioned about 6 inches below your armpit.
  • Step 2: Then in order to support your body weight, just bend the leg closest to the ground .
  • Step 3: Gently drive your weight into the foam roller, permitting the roller to move up and down the side of the physique.
  • Step 4: Do this for 0.5 – 1 minute and do both side.

Lower Back and Spine exercise are also good way of foam roller stretches at home.e You can do as below.

  • Step 1: Lying in your back, help the lumbar spine by positioning the foam roller horizontally across the lower back.
  • Step 2: Sustain balance on your legs and gently drive the body weight in to the foam roller.
  • Step 3: Let the roller to move up and down the lumbar spine to ensure that you feel a significant amount of stress.
  • Step 4: Execute this stretch for about 30 seconds to 1 minute.

Besides, we also suggest you to do Vertical Back exercise as below:

  • Step 1: Lie on your back as with the lumbar and thoracic spine stretches, but this time position the foam roller vertically in the center of the back so that it runs the length of the spine.
  • Step 2: Allow the foam roller to move back and forth across either side of the spine for an effective whole-spine stretch.
  • Step 3: Perform this exercise for 30 seconds to one minute.

Finally, Thoracic Spine are also common foam roller stretches at home. Do that following our steps below.

  • Step 1:Lie inside the exact same position as that with the lumbar spine stretch, but position the foam roller under the thoracic, or upper spine.
  • Step 2: Press the body weight into the roller and allow it to move up and down the upper area of the spine.
  • Step 3: While not a decrease back stretch, releasing tension in the thoracic spine might accordingly ease the lumbar spine as well.

Here are 4 foam roller stretches for you to do at home. It is easy and effective. If you want to keep fit, just have a try.

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