Foam rolling — where you literally roll your muscles on a piece of foam to help loosen them up — might not be the most “showy” exercise on the planet (hello weightlifting), but it can play an important role in keeping your muscles loose, thereby reducing soreness and helping avoid injury. If you’re searching for a way to help yourself stretch, you should consider adding foam rolling to your routine. Regularly rolling your muscles out can help you maintain flexibility and your range of motion too. Certified trainer Robbie Davis, who started his career 20 years ago working with the Los Angeles Clippers basketball team, has created these four exercises that apartment renters who live in small spaces can perform. If you do these exercises a few times per week, expect to notice a significant difference in the way you move, says Davis. Consider rolling before or after exercise.
[tweetthis]Struggling to stay fit in your apartment? Try this foam roller #workout- great for small spaces.[/tweetthis]
What you’ll need: a soft, carpeted area or a yoga mat, and a foam roller.
General tips: You’ll want to ensure you have proper positioning before you start rolling. It’s also important to roll slowly to allow your muscles to release.
Calves
Sit upright on the floor with your legs out in front of you so your body makes an “L” shape. Slide the foam roller underneath your legs so it rests right below your calves near your ankles. Place your hands flat on the ground on either side of you, and lift your weight off the ground. Slowly push yourself forward and backward, rolling up and down both your calf muscles.
Tip: For added intensity, cross your feet and focus on each leg individually.
Quads
Lie on the floor face down and place the foam roller between the ground and the area right above your knees. Be careful not to roll directly on the knee. Plant your hands in a push-up position, lifting yourself up so only your hands touch the ground. Use your upper-body strength to move your body back and forth, rolling across your quads.
Tip: For added intensity, cross one foot behind the opposite knee so your legs make the number “4” and focus on one leg at a time.
IT Bands
Before we get into the specifics of this exercise, we want to give you some background information on your IT bands. Your iliotibial band, or IT band, is a ligament that starts at the side of your hip and ends at your shin. Tight IT bands can contribute to injuries and can be painful too.
Turn so you’re lying on your left side, then push your upper body up with your left hand so you’re resting on your left elbow. Bend your right knee and plant your foot on the ground in front of your left knee. Lift up off your hip and place the foam roller at the top of your IT band, or just below your hip. Push your body forward and backward, slowly rolling along your IT band. Repeat on the right side.
Tip: For added intensity, press firmly against the roller, inching along any tight spots.
Feet
Stand up straight and place the foam roller under one bare foot. Push into the roller as your foot rolls up and down, working the heel, arch and sole. Repeat on the opposite foot. It’s best to stand near a wall if both feet are on the roller so you can catch yourself should you fall. Keep one foot on the ground if balancing is something you struggle with.
Tip: For added intensity, angle the foot to roll along your instep or the arched middle part of your foot.
Struggling to exercise in your apartment? Try these five easy exercises, or attempt yoga the small space way.
Workout and images courtesy of HYPERICE. For additional information, please visit www.hyperice.com.