How to Increase Flexiblity With a Foam Roller

Increasing flexibility helps to prevent injury and improve performance. The foam roller works as a tool for athletes and nonathletes, allowing you to use you own body weight to achieve similar effects of a deep-tissue massage, relieving muscle tension and restoring joint function. The foam roller offers the additional benefit of being something you can do on your own daily or as you need it to maintain flexibility.

Things You'll Need

  • Mat
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Instructions

    • 1

      Place the foam roller on a yoga mat or a flat surface so the roller can move smoothly over the floor. Move your body onto the roller and slide your desired muscle group over the roller for 15 to 20 seconds, according to a 2007 article published by "Runner's World." Pause if you reach a tender and painful area, and roll that spot until the tenderness and pain subside, which takes anywhere from 15 to 45 seconds.

    • 2

      Balance your right side on the foam roller to relieve tension and build flexibility in your iliotibial tract band, which run the length of your outer thigh. Place the foam roller below your right hip bone, with your top leg in front of you. Prop yourself up on your right elbow. Glide slowly back and forth between your hip and just above your knee. "Men's Health" recommends increasing the pressure by taking your top leg and stacking it over your right leg. Repeat on your left side.

    • 3

      Release stress in the piriformis muscle -- a muscle in your gluteal region. Sit with your right gluteal muscle on the foam roller and stretch your right hand out behind you. "Perform Better" suggests crossing your right leg over the top of your left knee to add tension and pressure. Further increase the stretch by pulling knee toward your left shoulder. Repeat on your left gluteal.

    • 4

      Lie face down on the foam roller to stretch your quadriceps on the front of your thigh. Place the foam roller under your knees while holding your body straight, with your arms stretch out in front of you, and move the foam roller back and forth under your quadriceps. If you need more pressure on your quadriceps, slightly lift one leg to create more leverage to push down the other quad, then do the same with the opposite leg.

    • 5

      Sit on the foam roller with your legs stretched out in front of you. Place your arms behind you with your palms facing the ground. Roll your hamstrings -- the backs of the thighs -- over the foam roller. StrongShape.com suggests you cross one leg over the resting leg to create additional pressure. Work both hamstrings.

    • 6

      Relieve soreness in your calves by sitting on top of the foam roller at mid-calf. Place your palms on the ground. Place your right leg over your left leg to create additional pressure, which will be particularly helpful with your calves because you have far less leverage of body weight at that point of your body.

    • 7

      Massage your thoracic spine or upper back. Place the foam roller beneath your upper back, close to your shoulder blades. Cross your arms over your chest and put your feet on the ground. Contract your abdominal muscles and keep your head in the neutral position while drawing up with your hips unsupported. Roll back and forth from your shoulder blades to your middle back but not your lower back.