How to Use Fitness Styrofoam Rollers

Fitness rollers come in multiple sizes and diameters. They are used for balance, building core strength, improving flexibility and offering myofascial release (releasing tight muscles and trigger points). The Styrofoam roller is a great addition to your arsenal of tools for fitness. Keep in mind that using them takes practice to match the technique with the result that you want.

Things You'll Need

  • 1 or 3-inch Styrofoam fitness roller
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Instructions

  1. To Perform Myofascial Release

    • 1

      Obtain a 1 or 3 inch fitness foam roller. A bigger roller will be best for multiple body areas especially for the back and hips. The smaller roller may be better for hands and arms and feet.

    • 2

      Place the roller behind the area of tension or muscle knot. For example, if you have tightness in your upper back (thoracic area), put the roller on the ground horizontally and lay on top of it. For tight hamstrings, place the roller behind the back of the leg and rest your leg on top of it. Have the roller touching the area that is most tense.

    • 3

      Keep the roller on the trigger point or tight area until the pain or tightness dissipates. Determine how much pain or discomfort you have on a scale from one to ten, with one being the least amount of pain and ten being the most. Keep the roller on the area of pain until it reduces it by at least half. If your pain was an eight, stay on the roller until it comes down to a four.

    • 4

      Move the roller to a different place in the same general region. While working on the low back, move it up an inch or two. Once you feel tension release in an area, roll the Styrofoam roller up or down to another area and repeat the myofascial release process of holding it on a spot and moving it when the discomfort decreases.

    To Improve Balance

    • 5

      Stand next to a wall, chair, or bar to provide support. Put a foam roller horizontally under one foot. Roll it back and forth. At the same time, try to use no hands on the support tool as you do this. Practice putting your standing weight on the foam roller.Then balance this way for 30 to 60 seconds.

    • 6

      Switch and place the foam roller under the other foot. Practice rolling the foam roller under that foot back and forth. Add more challenge by closing one or both eyes while rolling it under the foot or circling one or both arms.

    • 7

      Place the foam roller under both feet. Be sure to stand next to a chair or wall in case you need to grab on. Practice rolling from the toes to the heels over the roller back and forth. Close one eye or both eyes to increase the challenge.