10-Minute Foam Rolling Session

Though it might be hard to find some days, we all have 10 minutes somewhere in our day to exercise and move our bodies. Just because you don’t have a block of 30-60 minutes, doesn’t mean you can’t get some great movement in! Sometimes that 10 minutes is better served toward recovery, like stretching or foam rolling, than a short workout, especially if you don’t want to get sweaty. This foam rolling session is the perfect fit, and it’s also a great option for after your workout!

For each movement, complete one minute. For movements that require you to switch sides, do 30 seconds of foam rolling on each side. After transitions between movements, that will be 10 minutes, and we bet your muscles will feel great afterward!

1. Lower Back 
   1. Lie with a roller across your mid-back with hands on the floor behind you and your feet flat and knees bent.
   2. Push away, rolling down from your mid-back to your buttocks, straightening your legs.
   3. Then, pull back rolling up from your buttocks to your mid-back.
2. Upper Back 
   1. Lie with a roller across your upper back with hands on the floor by your sides, your feet flat and knees bent.
   2. Push away, rolling down from your upper back to your mid-back, straightening your legs.
   3. Then pull back, rolling up from your mid to upper back.
3. Glutes
   1. Sit upright on a roller with your legs straight out in front of you and your hands on the mat behind your back
   2. Roll back and forth over your buttocks from the top of your hamstrings to your lower back.
   3. Bend and straighten your legs as you roll back and forth.
4. Piriformis 
   1. Sit upright on a roller leaning to one side with one leg bent and the ankle on your other knee.
   2. Support your bodyweight by placing one hand on the mat behind you, with your arm straight. 
   3. Push your body away, bending your elbow and rolling over the side of your buttocks.
   4. Pull back, straightening your arm and rolling back over the buttocks.
   5. Complete all reps on one side before switching to the other side.
5. Hamstrings 
   1. Sit with a roller under the top of your hamstring with one leg straight, and the other leg bent with your foot on the floor and your hands about two feet behind your buttocks.
   2. Pull your body towards your hands, rolling down along the hamstring to the back of your knee.
   3. Push your body back away from your hands, rolling up from your knee to your buttocks.
   4. Complete all reps on one side before switching to the other side.
6. Quadriceps 
   1. Lie face down with a roller under your lower thighs, just above your knees, supporting your weight on your hands & toes with your arms straight.
   2. Push away, lower your body down, raise your feet and roll up along the front of your thighs from your knee to mid-thigh.
   3. Pull back, returning to a straight arm position, rolling down to the top of your knee again.
7. Triceps 
   1. Lie on your side with a roller in your armpit with your arm straight out and your other hand on the mat in front.
   2. Raise your upper body, rolling down the back of your upper arm from your armpit to your elbow.
   3. Lower your body back down, rolling back up your arm to your armpit.
   4. Complete all reps on one side before switching to the other side.
8. Lats 
   1. Sit, leaning to one side with a roller under the side of your rib cage resting on your forearm with your elbow bent.
   2. Roll upward toward your armpit, straightening your arm.
   3. Roll back down from your armpit to your rib cage, bending your elbow.
   4. Complete all reps on one side before switching to the other side.