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Exercise of the week: foam roller


Considered a remarkable asset for fitness enthusiasts, the foam roller is a flexible and powerful exercise tool. Its benefits extend beyond self-myofascial release, a technique that mitigates muscle tightness, soreness, and inflammation, as it also contributes to improved core stability and abdominal strength, all while being gentle on the lower back. This article presents a comprehensive foam roller exercise that concentrates on these areas, while also offering valuable information regarding the advantages and appropriate utilisation of foam rollers.


To begin this exercise, lay flat on the foam roller with it running down your spine. Your head should be comfortably supported on the roller. Place your feet flat on the floor, with your knees bent at a 90-degree angle. Engage your core muscles by utilising an abdominal hollowing technique, elevating the pelvic floor, and tightening your abdominal muscles.

Now, lift your left leg in its bent position towards your chest, then extend the leg out straight, ensuring your back remains flat on the foam roller. Slowly return to the start position. Repeat this process with your right leg.

Repetitions: Aim for 10 to 12 repetitions on each leg.

Sets: Perform 3 sets of this exercise.

Benefits of Foam Rolling

In addition to improving core stability and abdominal strength, foam rolling offers several other benefits. It can help increase your range of motion, making it a valuable tool for enhancing flexibility and performance. Furthermore, engaging in foam rolling can yield a temporary smoothing outcome on your skin, thereby reducing the prominence of cellulite. Moreover, it has been identified as beneficial for managing symptoms associated with fibromyalgia, a chronic condition distinguished by widespread pain and tenderness.

Safety Considerations

Although foam rolling is generally safe, it is crucial to employ proper technique to prevent injuries. If you have a severe injury like a muscle tear or fracture, it is advisable to refrain from foam rolling unless you have obtained clearance from a healthcare professional. Also, when foam rolling your legs, roll out your calves and thighs separately, avoiding the knee area to prevent hyperextension or damage.

Choosing the Right Foam Roller

Foam rollers are available in a variety of sizes, shapes, and firmness levels. Finding the ideal foam roller for your needs may require some experimentation. Take into account factors such as your personal comfort, the specific muscles you wish to target, and the desired intensity of the massage when choosing a foam roller.


Embracing the foam roller as part of your consistent fitness regimen can deliver a host of benefits, ranging from enhanced core stability and fortified abdominal strength to reduced muscle soreness and increased flexibility. Nevertheless, it is imperative to employ the correct technique and refrain from relying solely on it as the sole method of recovery or injury prevention. Through proper use, the foam roller emerges as a powerful tool in cultivating overall wellness and augmenting your workout performance.

For more information about foam rollers

If you would like additional information about foam rollers for lower limbs or discuss how we may be able to help with treating your tight lower limbs please contact us using the form below and we will get back to you as soon as possible.

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