Myofascial release on the foam roller is one of my favorite activities lately. Today’s video has 28 foam roller exercises for each body part. My top favorites are the ones I spend on my upper back; since my shoulder pain a few years ago, I have made it a point to:

Always stretch my upper back to improve chest mobility

• Spend less time at the computer, or take more breaks,
• Pay attention to my posture and alignment when I exercise,
• Balance my left and right strength when exercising instead of letting my dominant side take over,
• Maintain strength and stretching routine to keep my upper body mobile and strong.

These little details have made a huge difference. So, I can confidently say since I have implemented this neck/shoulder self-care routine, I have started seeing great results – I don’t feel the need to crack my neck anymore.

So here is how you can use these 28 foam roller exercises: 

You can 

1. Pick and choose the exercises you need and add to your routine
2. Use the whole routine as a variation in your weekly routine 
3. Facilitate myofascial release through a self-massage
4. Use this routine as a stretch to release tight stubborn spots in your body.
5. Use this routine to cool down after a hard workout. 

Make sure you watch the position set up first to get the best of the exercises, as alignment keeps moving the correct muscles and improves your stability.

Part 1: Laying down on the foam roller exercises.

You will need a pair of dumbells to assist your upper body (0.5kg or 1kg).  

1. Shoulder and neck stretch 0.56sec 

• Release tight Shoulders and neck   
• Strengthens the scapula area (shoulder blades)
• Improves shoulder girdle stability
• Improve core stability

2. Helicopter 1.37mins 

• Increase range motion in the chest and shoulder
• Improve coordination and focus 
• Improve core Stability 
• Improve breathing 

3. Chest Expansion – 2.59 

• Improve chest mobility
• Improve breathing 
• Strengthen the pec minor (contributes to upper body strength)

4. Leg slides – 4:20mins

• Lengthen the lower spine 
• Improve pelvis stability 
• Improve focus 
• Release lower back pain
• Improves core stability

5. Knee sways (1) – 5:10

• Improve shoulder stability
• Improve hips and lower spine stability and mobility
• Release sacrum tension 
• Increase lower belly strength 
• Relief to the lower back muscles 

 It opens the lower spine and glute. 

6. Opposite arms and legs stretch: 5:39

• Strengthen the lower belly
• Improves coordination and focus
• Improve Shoulder and hips stability and mobility 

7. Frogs – hip-opening 6:46 

• Release pelvis and lower back tightness 

8. Arms and legs lift. 7:28 

• Improve balance 
• Improve focus and coordination
• Strengthen lower belly and chest mobility

Part 2: Upper back on the foam roller exercise 

9. Thoracic mobility (1) – 8:45mins 

• Improve shoulder stability
• Relief of neck and shoulder muscles

10. Advance thoracic mobility and also thigh stretch 10:01.

• Improve spine, ankle, and chest mobility

11. Upper body curl exercise 10:58

• Strengthen the upper abs
• Stretches the belly

Part 3: Sitting on foam roller exercise

12. Outer hip and glute stretch 11:53

• Stretch your deep muscles of you
• It brings relief to the lower back

Part 4: Lower legs release (part 1)

13. Thigh stretch 14:39

• Strengthen the core muscles 
• Improves shoulder girdle stability
• Stretches upper hip flexor 

14. Shin’s stretch 15:35

• Release the shin muscles 
• Strengthen the abs and core muscles 

Quick break from the wrist and arms

15. Traps and upper back stretch 16:10

• It brings relief to the trapezius muscles

16. Ribs and waist stretch (16:41)

• Open the intercostal muscles and serratus muscles
• Improve breathing 
• Brings balance in the waist and lower spine 
• Improve shoulder girdle stability

Part 4: Lower legs release (part 2)

17. Calves stretch (18:00)

• Improves blood flow
• Myofascia release
• Improve hamstring stretch 
• It brings relief to calve strain,
• Achilles tendonitis 

A quick spine break

18. Seated stretch

19. Twist 

• Improves spine mobility
• Improves posture  

 Part 5: Front and back hips release 

20. Open the psoas muscles(mild) release 20:20

• Improve core strength
• Lower belly strength
• Improves hips stability 
• Open the glutes med 
• Decompress your back 

21. Knees sways 

• Glute med/mini stretch 
• Lower back relief

22. 1 leg lift for 22:09

• Strengthen the psoas muscles and lower belly
• Opens the lower spine 

23. Lower belly scissors 23:07

• Strengthen the lower belly
• Strengthen the hips flexors
• It opens the lower spine 

24. Helicopter 23:53

• Improves balance and coordination
• Stretches the inner thighs muscles 
• Improves lower back and pelvis stability 

25. Leg circles 24:41

• Strengthen the hips, lower belly, and lower back 
• Improves pelvis stability 

A quick foot release

26. Feet release 25:30

• Release the feet 
• Improves circulation

Part 6: Lower and upper back release and strength

27. Chest stretch (mini swan)25:56

• Stretches the forearms 
• opens the chest
• Stretches the forearms 

Part 6 : Spinal extension

28. Swan back extension 26:43

• Improve posture
• Strengthens the lower back 
• Stretches the forearms 

Once you have tried this routine, I would like to know the one you liked the most because I can deepen that exercise next time.