How to foam roll your calves, back, IT band - KMSP-TV

How to foam roll your calves, back, IT band

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Foam rolling is becoming seriously popular and is not just for stretching. Athletes and every day active people are using this simple tool for pre-workout, pre-stretching or simply just to stretch out when waking up or going to bed.

Fox 9 Fitness Expert Ali Holman from shows us the many benefits of a foam roller, including muscle tension relief, correcting muscle imbalance, increased range of motion and injury prevention. Best part? Foam rolling takes just 10 minutes a day to feel the benefits!

To find out more about Ali's online workouts, visit


Plank position over foam roller (roller under hips)

Slowly roll up 2 inches, then down 1, searching for tight areas to gently massage


Lie on Left side with foam roller under straight leg, top knee is bent

Roll between the knee and hip bone


Start in a seated position with hands on the ground and legs straight, roller under rear

Roll out hamstrings from knee to hamstrings


On rear, hands on ground, roller under rear and one leg crossed over knee with other leg bent, foot flat on ground

Roll body forward and back, hitting all parts of the glutes


On rear, hands on ground, feet crossed and roller under ankles

Roll body forward and back, hitting all areas of the calf


On back, leaning on roller, knees bent and arms crossed on chest

Roll forward and back, hitting all areas of upper back

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