Foam Rolling…Hurts So Good!


If you are like me when you are foam rolling you are often thinking – WHY AM I TORTURING MYSELF? … but it is the after that keeps us coming back for more!  It simply is a Hurt so Good recovery and mobility method that has pretty much all the same benefits of a great sports massage.

Top 3 Benefits of Foam Rolling

The benefits of foam rolling are pretty easy to feel once you’ve had a go…

  1.Speeds up recovery

Foam rolling is an amazing way to feel better after you have exerted yourself.  Studies have found that foam rolling helps provide relief to tight and tired muscles.  The massage from the roller stimulates your nervous system changing the tension in our muscles and helps “block” the pain and discomfort that sometimes follows exercise and activity.   Simply put … foam rolling literally helps us iron out our “kinks and knots”.

  2.Improves flexibility without impairing strength

Many people use foam rolling for recovery however it can be great as prevention and warm-up.  One of the most significant benefits to foam rolling is that it can help restore mobility, but unlike static stretching, it doesn’t result in a reduction of strength or athletic performance.   By loosening your muscles there is less compression on your joints and your movements are smoother.  A great benefit if you want to have a more productive and powerful workout.

  3.Improves posture

A lot of what we do in life is repetitive and requires us to move the same way or stay in the same postures again and again.  This can lead to tight muscles and reduced mobility.  Using a foam roller will encourage us to move in ways that we don’t normally expose ourselves to during our day, helping us restore our normal mobility and muscle tension in our spine.  This results in us being able to stand and sit taller, reducing the rounding of our shoulder blades.

Our Top Foam Rolling Moves:

Back Rolling

  • Place the roller horizontally across your upper back, right below your shoulder blades.
  • Bend your knees and press your feet firmly into the floor.
  • Interlace your fingers at the base of your skull and lean back.
  • Raise your hips slightly to move the roller up toward your shoulders.
  • Focus on sensitive areas for at least 20 seconds.
  • Work your way up to your shoulders. Then work your way down to your mid-back again.
  • Repeat 4 to 5 times.

 Crucifix Openings

  • Lie with a foam roller under your spine, supporting your head and tailbone.
  • Bend your knees and place your feet flat on the floor.
  • Spread your arms wide and out to the sides with your palms facing upward.
  • Breathe deeply and relax into this position for up to 1 minute.
  • Repeat 3 times.


  • Sit on top of the foam roller so that it’s directly under your sitting bones.
  • Place your hands behind your hips for support.
  • Bend your knees and place your feet flat on the floor.
  • Position your right ankle to the outside of your left knee.
  • Place your left hand on your ankle or thigh, and gently lean to the right, feeling a stretch in your glutes.
  • Roll from side to side, focusing on any sensitive areas.
  • Hold each area for up to 30 seconds. Then do the opposite side

Iliotibial Band (ITB)

  • Put the side of your leg on the foam roller so under your hip bone.
  • Support your body weight by bending your top foot and placing it on the floor in front of you and by holding up your torso by propping onto your elbow.
  • Pushing though the foot which is on the ground, move the roller up toward your knee.
  • Focus on sensitive areas for at least 20 seconds.
  • Work your way down to your knee, then work your way back up to your hip (avoid the bony areas) .
  • Repeat 4 to 5 times.


  • Sit on the floor and place the roller under the thigh at the top of the hamstrings.
  • Place your hands on the floor behind you for support, and maintain an upright posture.
  • The leg that you are not using to roll should be bent at the knee, with foot flat on the floor – for added stability.
  • Keep the shoulder set and lift your butt off the floor a few inches.
  • Begin by slowly moving your body backward as you roll down the hamstrings towards the back of the knee. Stop just before you get to the end of the knee, and then slowly return.
  • Continue rolling slowly up and down for a total of 45 seconds.
  • Switch legs and repeat.


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