1. Squat

Place the foam roller vertically behind your back along your spine to help you stay upright with strong posture and hold. Get in a seated position with your legs in a 90 degree angle. By practicing this move you will strengthen your larger muscle groups (glutes, hamstrings and quadriceps). The squat is one of the foam roller exercises you should definitely try.

2. Calves

As you do your calf raises you find your calves sore for days, so what should you do? Why not use the foam roller and roll out your calves? This will speed up your recovery, especially since if you wear high heels frequently, your calf muscles can be shortened slightly. So roll out from the calf to the knee to roll yourself to recovery!

3. Back

Standing all day on your feet and feeling the after effects in your back? First stretch it out with a cobra by lying on your stomach (push up position), arching your back and lifting your head up, body in a U position. Next lie on your side and roll out with the foam roller. This inexpensive piece of equipment can help remove lactic acid from your body, as well as speed up recovery.

4. Arches

Are the arches of your feet sore and you are not sure how to feel better? First you can elevate your feet to speed up recovery and next try rolling out your feet on a foam roller. Perform this for 3-5 minutes. If you do not have a foam roller, you can also do this exercise with a cold bottle of water. This is especially helpful for anyone with prominent feet problems.

5. Pectoral Muscles

Are you feeling the effects of your upper body workout yesterday? Sometimes all you need is rest and a few foam roller exercises. Try rolling out your pecs gently. Be careful not to roll hard or you can tear muscle fiber. Lie on your side and roll the foam roller over your pecs. Roll towards your heart to increase circulation, which also promotes healing.

6. Lateral Lunge

If you hold the foam roller horizontally in front of your body, you can work your arms and your legs. Shift side to side to work the total body. Perform 3 sets of 15.

7. Quad Rollout

Lie in plank position on your forearms, placing the foam roller horizontally below your hips. Roll up and down to roll out the soreness of your quadriceps and increase your range of motion.

Hope you enjoy the foam roller. It is an inexpensive piece of equipment you are sure to utilize. So tell me, do you have foam roller? If so, what do you use your foam roller for?