10 Foam Roller Exercises to Relieve Muscle Pain

This 10 minute lower body foam roller and stretch routine is designed to improve your flexibility and mobility. As for how long to do specific exercises, follow the same guidelines as you would with stretching. Breathe deep into your lower belly and allow your abs to fully relax on each exhale.

00:00 Roll Seated stretch
00:48 Roll Seated Ab stretch
1:34 Roll Seated single leg stretch L
2:09 Roll Seated single leg stretch R
2:44 Hip Stretch L
3:20 Hip Stretch R
3:55 Side Stretch L
4:30 Side Stretch R
5:06 Hip Thrust
5:51 Roll Chest Stretch
6:37 Peroneal Side lying on floor L
7:13 Peroneal Side lying on floor R
7:49 Peroneal Single leg side lying on floor L
8:25 Peroneal Single leg side lying on floor R
9:00 Roll Foot