How to Release Stress Using a Foam Roller

Typically used as a form of sports massage therapy, using a foam roller is also a great stress buster. Foam rollers are designed to promote "myofascial release." This process involves sliding over the connective tissue surrounding the muscle, called "fascia," and removing any "knots" caused by bunching of the fascia. This in turn, promotes better muscle movement, increased flexibility and the relief of stress.

Things You'll Need

  • Foam roller
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Instructions

    • 1

      Release tension in the hamstrings. Sit with your hamstrings on the roller. Lean back, keeping your feet of the floor so the majority of your weight is on the roller. Balance yourself with your hands on the floor behind you. Roll from just above the knee, up to the glutes (bottom). Pause on any tender spots until the pain eases.

      To increase the pressure on each hamstring, cross your legs so your weight is displaces over only leg.

    • 2

      Release tension in the calves. Sit on the floor with your calves on the foam roller. Place your hands behind you and lift your weight off the floor to increase the pressure on the roller. Roll from just above your Achilles to just below your knee, pausing on any tender spots until the pain eases.

      Again, it is optional to cross your legs to get a deeper tissue massage.

    • 3

      Release tension in the quadriceps. Lie face down with you quadriceps on the roller. Keep you feet off the ground, balancing yourself on your elbows shoulder-apart on the floor. Roll from just above your knee up to your pelvis. Hold on any tender spots until the pain eases.

    • 4

      Release tension in the lower back. Lie on your back with the foam roller across the hollow of your lower back. Slightly adjust your weight to one side so you are positioned on the muscle running parallel to your spine. Roll down toward your pelvis, pausing on any areas of discomfort until it releases. Repeat with your weight on the other side.

    • 5

      Perform a total stability stretch. Lie on your back with the foam roller running along the length of your spine in the middle of your back. Only attempt this exercise if your roller is long enough to stretch from your pelvis to your neck. Keep your knees bent and your feet flat on the floor. Place your arms by your sides and relax. Breath deeply and hold this position for 2 or 3 minutes, or until it feels uncomfortable.