Foam Roller Exercises | Learn How To Foam Roll | Full Body Foam Roller Workout

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Get the Fit Nation Trigger Point Foam Roller here: amzn.to/2SEA2r6 (Amazon UK)
In this video Marin, our personal trainer, showcases 9 of the best foam roller exercises you can do with your Fit-Nation Trigger Point Foam Roller to help you learn how to foam roll.
Please vote for your favourite foam roller exercise in the comments box below!
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If you don't already have a foam roller or you are in the market for a new one check out the link above to grab yourself a Fit Nation Trigger Point Foam Roller now!
Test it out for 30 days and if you aren't 100% satisfied we'll provide a full refund and pay the return postage too!
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The 9 foam roller exercises are also available in PDF EBOOK format which is FREE to download from our website, fit-nation.com...
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The exercises are:
Calves - 0:53
Shins - 2:13
IT Band - 2:56
Quadriceps: 4:21
Hamstrings: 5:03
Piriformis: 5:33
Glutes: 6:33
Back: 7:20
Lats: 8:10
• Foam Roller Exercises ...
/ @fitnationuk
• Full-Body Rolling Out ...
• How To Use A Foam Roller

Опубликовано:

3 окт 2024

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Комментарии : 113

@Fitnationuk 3 года назад

As there are many comments about this, we wanted to clarify that we do not condone rolling the lower back - this is what we make clear in all our videos and guides on foam rolling. However, slowly arching your back over the roller like in the video is something our fitness instructor Marin does regularly herself.

@luciejedlickova3361 Год назад

As a runner who is training for a marathon, these foam rollers ru-vid.comUgkx9XSsjzA4f84VmhBCHlyhec7XILIxennL are really good for sore and tight muscles. This one is a good size (mine is the purple, 36 inches) not too big but big enough to work and roll both my legs at the same time - I took a photo holding the roller next to me just to provide a better representation of its size. I noticed some reviewers who complained that this is, “just a foam noodle”… and yes, that’s exactly what it is. It’s a high density foam roller. It is absolutely NOT the same consistency/strength/durability/ or texture as a ‘pool noodle’ thought and I disagree entirely with those that say so. As a former collegiate athlete and marathon runner, I’m comfortably giving this roller 5 stars. It’s lightweight and durable and does just what I need it to do at a budget-friendly price. Overall, I have no complaints and am happy with it!

@glaiveashwood8532 5 лет назад

Never roll the lumber spine. There is nothing to support your lower spine in that position and will cause problems.

@taszline 5 лет назад

you made it look so easy! I went foam rolling after watching this video and felt like a whale washed up on a shore lol!!

@0liverr94 5 лет назад

Probably one of the most sexy washed up whales that shore has ever had 😏😎😋🤔😂😂

@kyroking9934 5 лет назад

Edward M. Oliver Jr. either you’re her bf or you’re just a creep

@zephirothia 5 лет назад

Hahahahaha me too!! I just done it myself without following any instructions then now im in sore but good kind of sore, then i watch this feeling like how tha hecks did she do thatt

@beatrizhernandez5202 5 лет назад

Taszline 🤣🤣🤣🤣🤣🤣🤣🤣

@mamamymammasaidthat6764 4 года назад

Don't do your lower back. Seen a few videos and apparantly you can mess your spine up

@PradeepGRawat 5 лет назад

Hey Marin! You made me understand this video so easily. Thank you so much!!

@katxban 6 лет назад

You are not suppose to foam roll lower back . Def not hang out bent like that. So I've read and seen in several other videos

@sick-fit-ness 6 лет назад

Everybody else on youtube: Never foam roll your lover back!

@Demovitron 7 лет назад

The opening up the back looks quite unhealthy. I do believe other videos suggest not to do that, since it curves your spine? 7:57

@TheDude6976 7 лет назад

I thought the exact same thing.

@Fitnationuk 7 лет назад

Yes, we do not condone rolling the lower back - this is what we make clear in all our videos and guides on foam rolling. However slowly arching your back over the roller like this is something our fitness instructor Marin does regularly herself.

@satumare1 4 года назад

i agree with you

@ShubhamCL 5 лет назад

the video was helpful,thank you. but foam rolling your lower back isn't healthy. might feel good but it is not good in long run.

@RahulJaiswal-oi5be 5 лет назад

Don't do that on lower back. Don't spread a wrong information.

@cihatkaya6787 6 лет назад

Thanks for this great exercise just did them while I was at my Gym

@tommyholtMN 5 лет назад

I'm a new foam-roller. This is super helpful. I had been working my IT Bands to help with lower back but wanting more ideas. Thanks!

@Gotteable 2 года назад

Lower back is not advisable as per orthopedist. Please check it and reconfirm yourself.

@BobbieJuanKenobi 7 лет назад

The lower back stretch is not recommended by physical therapists and is contraindicated for many back conditions. The rest is great but that's horrible advice.

@4v3nir 6 лет назад

Bob Chavarria Agreed! I just watch other videos warning about using these Foam Rollers on lower backs areas. Please beware!! Not a good advice to roll on the LOWER BACK.

@kristejasen7692 5 лет назад

Kinesiology major here. Contraindications are for people who have had injuries or operations in those areas. Its fine for healthy individuals with no outstanding issues.

@yohankim4551 7 лет назад

awesome video! i really appreciate this video it's helping me a great deal

@komodormaster8675 5 лет назад

IT band is not good to foam

@monikamichalowska_ft Год назад

This is perfect 🤩 thanks for advancing 😮+extra fallow from me

@HanoonasRecipes Год назад

Lower back i don't recommend anyone to do bec they can injur your self

@javaremastered1530 5 лет назад

very good explanation

@mamamymammasaidthat6764 4 года назад

Doing the lower back is bad for you ive heard

@jeanniet3839 6 лет назад

Wonderful, thanks so much! I've been using a foam roller for a few years but didn't know some of these moves. I especially appreciate the hips and arms, I'll use this a lot!

@ericbrown7628 5 лет назад

Excellent video!

@cheesekeys3012 5 лет назад

Great video thanks

@Encourageable 4 года назад

Yes, you CAN roll your lower back and your IT band. It’s a myth that you cannot. I do both everyday. Be careful if it hurts (which is true for any area).

@touchofgrace3217 3 года назад

You CAN roll those areas. It won’t injure you but it is unnecessary and a complete waste of time. In most cases low back tension comes from other areas like the lats, psoai, glutes, quads or hammies. Not only is the ITB designed to withstand far greater forces than foam rolling can produce, what causes tightness in the ITB tends to be a tight iliacus and adductors of the hip.

@lieuweferwerda4169 5 лет назад

You should actually never foam roll your IT band.

@surajp1215 6 лет назад

Should have informed about splitting body parts at the start 😂 I ended up doing whole of it on the first day . But it felt good ..the video was very helpful :)

@fluffydresses 8 лет назад

Good one u have best video for whole body thanks for sharing

@Fitnationuk 8 лет назад

Thanks for your feedback! We're glad you like our foam roller exercises video! -The Fit-Nation Team

@Gotteable 2 года назад

Nicely and orthopedist wise all perfect . I think lower back rolling is not advisable. Very helpful video . Great work keep it up 👍

@touchofgrace3217 3 года назад

People, DON’T waste your time rolling the ITB. It is designed to withstand the force of an SUV rolling over it (+2,000 lbs) Tight hip adductors, iliacus, lateral hamstring, TFL and glute medius are typically the muscles that lead to tensile forces put on the ITB anyway.

@BusyMomma1000 5 лет назад

Loved this! I fell like my whole body is a hot spot. I was pretty gentle, but feel amazing now that I'm done. 😊

@sflanery86 5 лет назад

Guaranteed BEST FOAM ROLLING ROUTINE OUT THERE! If people like it I’ll make a pro video. Check it out: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jissQli7lrE.html

@kix6186 5 лет назад

DO NOT ROLL YOUR LOWER BACK

@ironBikerRunner 7 лет назад

Great routine🤗! Easy to understand, superb explanation.

@kevinsweenmister 5 лет назад

Thanks for the vid this is the best one I found on everything you can do with the foam roller, I work on a building site and have been getting a sore back constantly and other aches and pains I've just begun the roller tonight and heard a lot of clicks and cracks witch feel good already lol I'm hoping to get into the routine of the roller now lol

@elamharnish100 7 лет назад

Thanks for your beautiful video. I had a problem after using it, my back got very bruised. Is it because I am very heavy ( 103 kg ) or it is normal in the beginning?

@Fitnationuk 7 лет назад

Try rolling against a wall instead of putting all your weight on the roller.

@nitewalker274 2 месяца назад

The 😂 freaking lats...I can't get it 😅

@valeries3386 6 лет назад

I'm a newbie to foam rolling and I'm wondering how much time should I spend in each area?

@Fitnationuk 6 лет назад

Why not take a look at our free full foam rolling course here: fit-nation.com/foam-roller-performance-program/ We explain the whole process of foam rolling and go in detail about how long to spend on each muscle group. :)

@colinhiscox3805 3 года назад

Bought same size roller today, I'm having to run harder, faster for longer to shed last few pounds and my calves and hamstrings are always so tight they feel like they gonna snap at any minute, and are killing me so this video is really helpful, although I stretch more which does help.

@bunniewood Год назад

Went so fast I couldn’t keep up

@vnce932 7 лет назад

will do this once i get my foam roller. thank for this video!

@katyemma4557 8 лет назад

Thanks for sharing , I've just started running again and I've noticed a LOT of tightness in and around joints/muscle groups,, I'm picking up my foam roller today. Can I use the exercises before a run? Cheers

@Fitnationuk 8 лет назад

Yes, absolutely - in fact research has shown that before your exercise is the best time to foam roll! Daniel, Fit-Nation's founder, explains this in more detail in our free foam rolling video course, check it out here: www.fit-nation.com/frpp Enjoy! - The Fit-Nation Team

@kavitharaj7317 5 лет назад

Absolutely helpful!!! Thanks a lot

@Gotteable 2 года назад

Yes , you can do it pre & post exercise . Pre exercise is more effective.

@demneptune 5 месяцев назад

what is the width?

@saraha3068 5 лет назад

Okk so as a starter, u must be in a pretty good shape and have strong arms to start using this thing. Basically u r putting all ur body weight on ur arms/shoulders. Im 7 months pregnant and have really really sore muscles but i just couldnt do it

@citizen1981 4 года назад

Step 1, don't roll out your IT band.

@elenap3637 Год назад

Fantastic! thank you very much !

@Iversonwings1 4 года назад

Who is this Marin girl? She's a cutie.

@care4animals114 2 года назад

Aww thanks luv! Works great 👍

@gulleuswa1901 2 года назад

Clear😃💕

@YellowPineappleHoyas 5 лет назад

I guess a foam roller might not be great for those with wrist injuries.

@20AVX 5 лет назад

Did anyone get bruises on their back after rolling it? my back got all bruised up :(

@markm6093 5 лет назад

As suggested in the book, please discontinue using the roller if bruising occurs, as this is a sign of applying too much pressure. What you could try is using less pressure by rolling against a wall instead of on the floor. This should help I think.

@nevtube15 5 лет назад

Love you video..your description is very useful, and your voice is very professional.

@faisalbamarouf5419 Год назад

Very nice 😍👍

@thumbswag6633 4 года назад

I learned so much I seem to struggle with tightness just about everywhere. Thank you

@johnnysalter7072 6 лет назад

Thank you but could you tell me the difference between your hip and glute?

@evelynsng9282 6 лет назад

😍😍😍

@hsiaolinwei6762 4 года назад

Thank you for such a useful helpful video:)

@anthonytaton2492 8 лет назад

👍👍

@itsjuliioo 8 лет назад

how minutes per exercise?

@Fitnationuk 8 лет назад

That really depends - the ultimate aim is to be looking for tense parts of the muscles, or trigger points. Once you find them pause on them and take some deep breaths, wait about 20 seconds. This allows the tension in the muscles to be relieved and encourages blood to flow to the muscles with helpful nutrients. Daniel, Fit-Nation's founder, explains this in more detail in our free foam rolling video course, check it out here: www.fit-nation.com/frpp Enjoy! -The Fit-Nation Team

@amitranjan874 7 лет назад

Pancetapig blufilm

@chanjj6334 5 лет назад

Thanks for sharing, you are very good.

@harshthanki385 6 лет назад

how many cm the form roll is which u r usin gin this video ?

@markm6093 6 лет назад

Hi, Please note that the size of the foam roller is 33x14x14cm. With kind regards, Mark Customer Service Fit-Nation

@Indiegirl76 4 года назад

So good, thank you

@hendrikaufderheide3051 5 лет назад

nicely done - thank you!

@mkmason4740 8 лет назад

Why did my chiropractor tell me to use a smooth roller?

@kristejasen7692 5 лет назад

Are you sensitive to pressure? Might be why. Smooth ones are not as intense as the ribbed ones

@MBkompressor 7 лет назад

For runners a much time should we do on ITBand?

@Fitnationuk 7 лет назад

Spend about 1-2 minutes rolling one muscle group at a time. Once you feel the tense part pause for 20 seconds and allow the roller to ease into the muscle. We have a FREE foam rolling course on our website: www.fit-nation.com/frpp

@mayankmmalavia 6 лет назад

Nice.. keep it up

@ing038 8 лет назад

thanks!! very helpful.

@Fitnationuk 8 лет назад

We're glad you found our foam roller exercises video helpful! -The Fit-Nation Team

@RuthYajahiraKawaii-Sue-Chan 7 лет назад

Fit-Nation muy interesante como Automasaje. Hay algún lugar en Guadalajara para adquirirlo y tener supervisión de uso/práctica?

@carlosa1381 7 лет назад

Ruth Yajahira yo vivo en texas pero creo que lo puedes encontrar en alguna tienda de deportes.. no estoy seguro si tienen una tienda que se llama "Academy"

@gregoryskaff4718 8 лет назад

Very thorough!

@olgaurnieziene7722 5 лет назад

thanks a million

@joseluissanchez5666 5 лет назад

Terrible to do it in the lower back.... avoid!!!

@RhondaJonesSTLRealtor 8 лет назад

Thanks I really got a lot from your video!

@Fitnationuk 8 лет назад

Thanks for your feedback! We're glad you liked our foam roller exercises video! What was your favourite exercise? -The Fit-Nation Team

@nothing_in_the_woods 5 лет назад

Says she's fit. Channel called Fit-Nation. Gets winded on a foam roller.

@roslee7 5 лет назад

Sorry i'm new into this foam roller. What do u mean by the lower back and is not recommended and why? btw, i have a upper back spine pain and tension and which one i should do ?