A Full-Body Foam Roller Routine for Beginners


By: , – Jessica Smith, Certified Personal Trainer
  :  23 comments   :  81,579 Views

Foam rollers are excellent, inexpensive tools that can be used both for muscular warm up and recovery. Most gyms have a few of them available in the stretching area, but if you are an at-home exerciser you may want to consider investing in one of your own (they usually run between $7-$20—here's a link to the one I purchased on Amazon).
Studies have shown that foam rolling (also known as self-myofascial release) can actually help reduce stiffness, pain, and even improve your range of motion (aka performance) during your workout. Think of it like this—when you first grab a pair of jeans out of the dryer and put them on, they are super stiff and hard to move in, so you do your squatting ritual to help ''break them in'' and fit comfortably again, right? Utilizing a foam roller can help loosen up your stiff, sore muscles again so you can move comfortably and efficiently. Try rolling as often as you like—before or after a workout, and/or on your recovery day. 
This video features my 15-minute, go-to foam-rolling plan when my muscles are sore and in need of some release. Try it before a workout, after a workout or on a rest day to help release tension in certain trigger points using this total body deep tissue massage technique.

Please leave me a comment below and let me know if you tried the routine—in which area of your body did you feel the most tightness?

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About the Author

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

For more free weekly workout videos and tips, be sure to subscribe at Youtube.com/JessicaSmithTV to access our full library of over 300 FREE full-length workout videos. 

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  • 23
    good info - 2/15/2018   11:06:20 PM
    Interesting. Now to find a place to keep the roller when I'm not using it before I get one. - 2/5/2018   12:49:34 AM
  • 21
    New to me. - 1/22/2018   4:01:44 PM
  • 20
    Thank you! - 1/20/2018   4:42:11 PM
    I use a foam roller during Pilates sessions; especially when having lower back discomfort not related to exercise. I have one at home too. Great back support for some of the Pilates moves. Love it! - 1/20/2018   4:31:28 PM
  • 18
    I use a roller but this has given me more ideas. - 1/20/2018   9:50:51 AM
  • 17
    Thanks - 1/20/2018   7:31:06 AM
  • 16
    Excellent - 1/20/2018   12:26:55 AM
  • 15
    THanks. - 10/23/2017   1:09:49 AM
  • 14
    FYI - the foam roller product suggested in this article is unavailable v at Amazon.

    Great read though. Very appreciated. - 10/18/2017   12:31:44 PM
  • 13
    I just bought myself a foam roller. I'm looking forward to trying it. - 7/24/2017   9:08:05 PM
  • 12
    I like foam rolling, but boy is it painful if you go to long using it. I have fibromyalgia and connective tissue disease. Foam rolling is good for muscle work. But just be careful and be warned...it does hurt at first. - 7/19/2017   4:30:56 PM
  • 11
    Got one but did not know how to use it. Thanks for the info. - 6/16/2017   11:09:11 PM
  • 10
    Can't wait to try this out! I have a foam roller from past PT, and I still use some of those excercises. Maybe I can expand my use a bit. - 4/25/2017   5:41:35 PM
  • 9
    Thank you for creating and presenting this video. I've had a foam roller for some time and have wanted the guidance on how to use it. I trust in the guidance of Jessica and SP. I now use this workout in the days that follow days that I experience seizures. Foam rolling is an excellent and safe way for me to release the tight muscles after they have experienced seizures. - 9/21/2016   2:22:06 PM
    Wow! I just started using the foam roller and I LOVE it! Thank you so much for this video! - 3/21/2016   2:08:05 PM
    Oh my gosh! Now I can finally get to those knots. What a relief.... - 3/21/2016   6:16:49 AM
  • 6
    I absolutely LOVED this video. I sometimes get bursitis in my hip and was told by a PT to use the roller to massage that area. It works and "hurts so good" LOL but I've wanted to use the roller for other areas and never knew how. This is a great video to get me started.

    One question I have is "Is roller firmness just a personal preference or should you use different firmness for different areas of the body?"

    Thanks again. I definitely plan on trying all of these moves on the roller my next time at the gym. - 9/14/2015   11:20:21 AM
    I was having trouble with my hips after running and my chiropractor suggested I use foam roller after my runs and it was very helpful. - 9/9/2015   9:51:50 PM
    Melayahm,I found foam rollers excruciating until I bought a soft one from a therapist. Everyone needs to find which firmness works best for themselves. - 8/26/2015   1:38:46 AM
  • 3
    I have a foam roller, bought one for after running. I have never felt so much pain that wasn't bleeding profusely or an infected tooth. Whilst this probably means it was working, it's very hard to self inflict such pain. - 8/25/2015   1:39:24 PM
  • 2
    Love this workout! I have bad knees and my right ham strings get super tight. I have a total knee that didn't work out so well as it doesn't bend more than 88 to 90 degrees. It helps tremendously! :D - 8/24/2015   6:03:30 PM
  • 1
    jus did the foam roller...I have an SI issue and I'm hoping it's helped! - 8/24/2015   6:49:30 AM

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