3 Easy Foam Roller Exercises You Can Do At Home

Make good use of your foam roller with these three easy exercises you can try at home. With videos and pictures to follow.

Foam rollers have gained popularity as a valuable tool for athletes seeking relief from muscle knots and trigger points. 

These stubborn areas of inflexibility, known as “myofascial adhesions,” can arise from muscle imbalances, overuse, injuries, and various other factors.

Rolling out knots can be uncomfortable, but pushing through the discomfort can improve your range of motion and speed up recovery after a tough workout.

What are the benefits of using a foam roller?

  • It helps to release muscle knots and tension, providing immediate relief and relaxation.
  • By applying pressure to specific areas of the body, a foam roller can also improve circulation and promote better blood flow to the muscles.
  • Increased blood flow not only aids in the recovery process but also helps to prevent muscle soreness and stiffness.
  • Enhance flexibility and range of motion, making it an excellent tool for athletes and individuals looking to improve their overall physical performance.
  • Regular foam rolling can also help to alleviate muscle imbalances, reduce the risk of injury, and promote better posture.


Make good use of your foam roller with these three easy exercises you can try at home.

Easy foam roller exercises

Chest Openers

  1. Lie with the foam roller vertically down your spine
  2. Feet planted into the ground
  3. Open your arms out to the side and back to the roof

A great way to open through your chest (as well as a little core challenge to not roll off)!⁠


Spinal Extension

  1. Place the foam roller horizontally
  2. Place your hands behind your head to support your neck
  3. Try and arch your back over the top of the roller
  4. Get a stretch through your spine, increasing spinal extension! ⁠

Rolling out your Lat Dorsi

  1. Lie on your side and position the foam roller on your side underneath your armpit
  2. Roll up and down the roller finding any sore spots to pause on! ⁠

Foam roller alternatives

Don’t have a foam roller at home?

What could you use instead of a foam roller to exercise at home?⁠ If you don’t have a foam roller readily available, don’t worry! There are plenty of household items that can serve as effective alternatives for foam rolling exercises. One option is to use a tennis ball or lacrosse ball, which can provide targeted pressure and help release tension in specific areas of your body.

Another alternative is a rolled-up towel or yoga mat, which can be used to mimic the pressure and support provided by a foam roller. Additionally, a PVC pipe or a sturdy water bottle filled with water or sand can be used for deeper tissue massage and myofascial release. Remember, the key is to find an object that allows you to apply controlled pressure to your muscles and connective tissues.

So, get creative and explore different options around your home to continue reaping the benefits of self-myofascial release exercises, even without a foam roller.

towel rolled up as a roam roller alternative

A towel rolled up as a roam roller alternative

Incorporating this exercise into your routine can help build your core strength.

Happy training! 💪🏃‍♂️🏃‍♀️

Here at Physio and Fitness Clinic, we can assist you with your sports injuries, and build core strength. Make an appointment with a physio today for physiotherapy and physio run pilates