Stretching on Foam Roller for myofascial release 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. 

Xo 

 Jeanique

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