How to Do Bio Roller Stretches

Stretching can help keep you in shape and tone your muscles. Whether you're an avid yogi, an athlete or just looking to sneak a few minutes of exercise into your busy day, a bio foam roller is a dynamic fitness tool to stretch your muscles while at home or in the office without the hassle of going to a gym. You can use it for balance training, increasing core strength and even alleviating muscle tension.

Instructions

    • 1

      Lay on your back with your legs outstretched. Bend your left leg at the knee, keeping your left foot on the ground. Put the bio foam roller horizontally under the hamstring of your right leg. Lift your body up using your hands and left foot. Gently roll forward and back on your right leg, bending your left knee as needed to keep balance and letting the roller massage your hamstring. Switch legs to stretch your left hamstring.

    • 2

      Lay on your back with your legs bent at the knee and feet firmly on the ground. Place the bio foam roller vertically under your back so it lines up with your spine. Lift one leg at a time at a 45-degree angle, and hold for five seconds. Repeat with the other leg.

    • 3

      Lay on your back with your legs bent at the knee and feet firmly on the ground. Place the bio foam roller horizontally at your mid-back. Put your hand behind your head for support, and gently roll to and from your mid-back to the upper back and the shoulder-blade area to stretch your spine.

    • 4

      Sit on top of a horizontal bio foam roller with your legs bent at the knee and feet firmly on the ground. Lift your left leg, and place your ankle on top of your right knee. Positioning your hands behind you on the ground for support, gently roll from the top of your glute to the middle of your glute. Switch legs to stretch your right glute.

    • 5

      Lie on your stomach with the bio foam roller horizontal under your quads. With your face down, use your elbows to balance and gently roll back and forth from the top of your quads to the bottom.