Stay supple with a full-body foam rolling session
Each decade we get a little stiffer. A simple foam rolling routine helps you stay mobile, especially if you spend long hours sitting or you love to run. Follow along with the guided video and build confidence with every repetition.
Follow the guided foam rolling session
Use this step-by-step video to learn the correct positions and pace for each exercise.
Watch the full routine, pause where you need to, and repeat on each side to match your comfort level.
Why foam rolling matters
Muscles and fascia respond best to consistent, gentle pressure. These exercises loosen common hotspots, reduce stiffness that builds up with age, and keep runners performing smoothly.
Stay loose decade after decade
Our bodies get tighter every ten years. A foam roller offers a practical way to restore range and keep joints moving without forcing painful positions.
Ideal for runners
Alternate sides on your iliotibial band (ITB) to settle irritation from running. A few slow passes each session reduce hotspots along the outer thigh.
Support better posture
Releasing the paraspinal muscles counters stiff posture, making it easier to sit and stand tall with less upper-back tension.
Suggested schedule
Aim for alternate days, ideally morning and evening, repeating each movement in a pain-free range. Slow, controlled breathing helps the tissues relax.
Warm-up sweep
Begin with gentle rolling from calves to hamstrings. Spend 30-45 seconds per muscle group to wake up circulation before deeper work.
Focus on ITB & hips
Lie on your side, support your upper body with your forearm, and roll the outer thigh in short, slow passes. Repeat for each leg and adjust pressure with your top foot.
Thoracic release
Place the roller across your upper back, cradle your head, and extend gently over the roller to release paraspinal tightness. Move down one segment at a time.
Technique checklist
- Move slowly—no faster than one inch per second—to let tight areas respond.
- Stay within a comfortable pressure zone; avoid pushing into sharp pain.
- Use your breathing to relax into the roller and ease muscle guarding.
- Switch sides after each sequence to keep the body balanced.
- Finish with gentle stretches or a light walk to integrate the new mobility.
Recommended equipment
Long rollers provide better support for full-body work. We like the Core Balance or Maximo 90 cm options—they stay firm over time and don't collapse under pressure.
Keep your roller close by the living room or bedside to make it easy to use morning and evening on your recovery days.
Need tailored guidance?
Book a session so we can tailor your foam rolling routine, address stubborn tightness, and keep you moving comfortably.