The 8 BEST Foam Rolling Exercises (10-Minute Full Body Foam Roll Routine)

Tight hips, hamstrings, quads, and back -- these are common pain points for anyone who regularly workouts out (or sits at a desk all day).

Enter today's 10-Minute Full Body Foam Roller Routine featuring 8 of my favorite foam roller exercises and stretches!

I try to do these foam roller stretches every morning to release tense muscles, reduce muscle soreness, increase mobility and prevent injury,

If you want to...
✔️Speed up muscle recovery
✔️Reduce soreness after a tough workout
✔️Increase range of motion and mobility

THIS 10-MINUTE FOAM ROLLING ROUTINE IS FOR YOU!

✨THE WORKOUT: 10-Minute Foam Roll Routine ✨

► EQUIPMENT: Foam Roller

🌟 Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️ 8 Foam Roller Exercises
✔️ Timed Intervals (Hold each stretch for about 60 seconds. Note: hold tender points or trigger points for 30 seconds.)
✔️ Perform All 8 Exercises x1 Set

If you're foam rolling PRE-workout, hold each pose for 30 seconds or less. If you're foam rolling AFTER a workout or on a rest day, you can hold each pose for up to 2 minutes.

►The 8 Best Foam Rolling Exercises:
1️⃣ Vertical Back Placement for Chest Opener
2️⃣ Upper Back Roll
3️⃣ Groin/Hip Roll
4️⃣ Quadriceps Roll
5️⃣ Glute/Piriformis Roll
6️⃣ Hamstring Roll
7️⃣ Calf Roll
8️⃣ Child’s Pose with wrist on foam roller

►TIME STAMPS:
00:00 Workout Introduction + How to Use a Foam Roller
00:46 Foam Rolling Stretches
08:46 Why You Should Foam Roll

► Cue up your favorite music, press 'play', and let's knock it out!
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⭐️MORE of My MOST POPULAR STRETCHING WORKOUTS on YouTube:
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[suzannerose]

This series of exercises on a foam roller relieves my arthritic back pain. It is better than pain medication.

[samanthaduke]

Just got a foam roller so I can do this! So excited!

[taliaadamsson]

Loved learning how to use the foam roller for stretching such a great addition to daily stretching!

[tovameguira]

Yey so exited to do this! Foam rolling is always so uncomfortable but you feel great afterwards!!

[livinlovinlife]

Just what I needed!!!🙌🏽 Getting into Foam Rolling (FR) and this will be perfect! Other videos I've found has too much talking (why FR is good, why your're FR incorrectly or what you shouldn't do) and not enough showing; I just needed someone actually doing a FR session...This Is It!!!🤗

[despinosa]

Love love love this stretch routine! Sooo good for neck/shoulder/low back issues!!Thank you 😘

[yevgeniamakin]

You are soooo good ! Many many thanks!!!!😃

[staceyferguson]

Wonderful! I’ve done this numerous times and pause so I can hold longer. Would love to see more foam roller stretching videos that are longer. Thanks so much! 😊

[renahbindner]

I loved this! I suffer from hip flexor pain on my left side all the time! I think it’s from 16 years of dance and always carrying kids on my left side.

[michelesmith]

Great moves..just picked up one to try.

[paullettehoogerwerf]

Thank for sharimg this, feel so good. ❤

[platty]

Loved it! Great after your Barre/kickboxing class!

[staceyferguson]

Definitely needed that after your split 35 leg day! Truly appreciate your training approach and positive attitude! Love your workouts!!😊

[jonathancamm]

Wow! 3 weeks ago I had a great leg workout with squats, deadlifts and reverse lunges (not with excessively heavy weights) and my left ass cheek has ached ever since. I've had a deep tissue massage and the ache hasn't subsided noticeably. I just bought a foam roller (the kind with knobbly bits on it) and, after rolling on my ass and the backs of my legs for only 10 minutes, the ache in my cheek has almost completely gone away. Thanks for a great video. Your explanation throughout was excellent and I'll now be doing the routine in this video each morning before working out and afterwards.

[Creaturessa]

Yeah, I was looking for this one! Thank you, simple and easy explanation :)

[sheyita]

Note to self: keep hair pulled back so it doesn’t get caught in the foam roller, do not foam roll wearing baggy shorts! We live and we learn! 😉

[pulatwala]

Thank you helping me to pull out my foam roller again, I stumbled upon this after your workout and remember i have one which was a much needed stretch!

[kelz]

Definitely needed this. Tried to complete one of your 2 week challenges and this lower back pain sucks. I'm paying close attention. Thank you.

[Brenda-trsj]

Beginning as a regular part of my daily workout with Pilates for Weight loss.❤❤🎉🎉 Oh yeah!!

[rehtse]

Awesome. I'll practice it. Will be my 3 th. rollers.