Foam Rolling

Foam Rolling

We´re going to learn how to foam rolling. I love my foam roller so much, I´m even worried! Maybe I skip a training session or miss a yoga session, but I always find ten minutes to catch up with my foam roller.

As each exercise has its own instructions, but there are main guidelines and usual mistakes common to all of them, I think it´s easier to read separately. Once you know the “basic rules”, it gets boring read them over and over again, right? Anyway, if you need a reminder or thinking on new followers, I´ll add a link to this post for everyone´s safety.

  1. WARNING! Most important: Do NOT use the foam roller on your lower back. Never. You may get injured. And that´s the opposite you want. Rolling your lower back will cause your spinal muscles to contract to protect your spine. To release your lower back, we roll the muscles that connect to it, glutes, hip flexors, and so on.
  2. Time: Ideally, you should spend 20 seconds or so on each tender spot while managing how much pressure you apply. When using a foam roller you should apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain.
  3. Pressure: Apply enough pressure so that you feel some tension released, either with constant pressure or by making small movements back and forth. A mild amount of discomfort is expected but you shouldn’t be in pain. On painful or inflamed areas, it’s often best to roll just a few inches away first and then use large, sweeping motions to cover the entire area.
  4. Speed: Do not roll too quickly; slow and concentrated movements. If you roll too fast, your muscles won’t have time to adapt and you’re not going to get relief.
  5. Bad posture: If you use an improper form or bad posture while doing this, it could exacerbate existing postural deviations and cause injury. This is why we give specific instructions for each exercise!
Are you ready to foam rolling? Neck Relief Upper Back Relief Lats Relief Quads Relief Hamstrings Relief Adductor Relief Calves Relief Shin Relief

23 thoughts on “Foam Rolling”

  1. Foam rolling. Don’t you mean free pain? Definite love/hate relationship between me and my foam roller. Bloody good kit though, especially when used properly. Great post 🙂

    1. Hahaha! Yes, well, prepositions confuse me, free of pain…pain for free 😁
      And speaking of free pain, triathlon sounds like a wonderful option 😂
      Thanks and big hugs!

  2. Oh my goodness! I’ve used it on my lower back. Maybe twice but I didn’t know it was not good. I use it occasionally. I love it, but for some reason got out of the habit, so back to the roller. Thanks for the tips!!

    1. Rolling the lower back is very risky, twice is enough 😉 We’ll see how to relief the lower back safely, taking detours 😊
      Big hugs!

  3. Chape,
    I have only foam rolled once EVER! that was just be testing the waters, never done it since then. Although I find many college athletes do it often and will when they are recovering from injury as well. I know it is beneficial but haven’t yet found a reason to do it or utilize one as often as I did (or should have) when I was playing high school and college sports. Although as I type this out, I may need a massage! haha

    1. Only once…🤔 are you sure you did it right? 😂😂😂 (jk)
      Looks like here is another item for your shopping list 😉
      Big hugs!

      1. Yes, you keep adding items to my shopping list, luckily you are Santa , so I guess I will just wait until Christmas to give you my wish list, lol

  4. Our eldest son is so in love/addicted (giggles) to his foam roller that even when he is deployed (he is active military) he packs IT first and all other items are squeezed in around this. He swears by using the foam-roller at the completion of every work-out! I just recently tried using one and must say, “I understand now why he promotes using one!” How wonderful your post-series is beginning as I BEGIN to take an interest!! HUGS!!

    1. Your son and I are the same tribe 😄 And you’ve just encouraged me to pack my roller next time I travel 😉👌
      Hope this series may enjoy and help you add foam rolling to your daily routine.

  5. Pingback: Foam Roller: Calves Relief | Chape Personal Trainer

  6. Pingback: Foam roller: Hamstrings Relief | Chape Personal Trainer

  7. Pingback: Foam Roller: Shin Relief | Chape Personal Trainer

  8. Pingback: Foam Roller: Quads Relief | Chape Personal Trainer

  9. Pingback: Foam Roller: Piriformis Relief | Chape Personal Trainer

  10. Pingback: Foam Roller: Adductor Relief | Chape Personal Trainer

  11. Pingback: Foam Roller: Lats Relief | Chape Personal Trainer

  12. Pingback: Foam Roller: Upper Back Relief | Chape Personal Trainer

  13. Pingback: Foam Roller: Neck Relief | Chape Personal Trainer

  14. Pingback: Recoup Cold Massage Roller - Chape Fitness

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Rest 30 seconds


Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.


The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.


The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.


The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.


The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.


The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 


The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.


The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 


The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds



The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.


A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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