Your Cart is Empty

9 Foam Rolling Moves You Should Be Doing

January 18, 2015 3 min read

If you haven't foam rolled before, then you are seriously missing out. I use my foam roller as soon as I get out of bed to stretch my muscles for the day. I also love using it for sore muscles after a hardcore workout.

Foam rollers range anywhere from $10 to even $50, depending on the material and brand and you can get them at any fitness or sporting goods store.

Some benefits of foam rolling are:

  • improves circulation
  • loosens tight muscles and "knots" by massaging
  • helps prevent injuries by stretching
  • increases flexibility and range of motion
  • removes lactic acid within the muscles

Here is an easy little foam rolling workout that you can do prior or after your main workout to help warm up and stretch those right muscles. You can do each move for anywhere from 60 seconds to 90 seconds a day. This workout is short and easy and takes 15 minutes or less!

1. Back


  1. Lie down on the floor with the foam roller underneath your back.
  2. Begin rolling from your lower back all the way up between your shoulder blades (some even like going to their necks), back and forth.
  3. This will also make your back pop and it feels amazing!

2. Shins  


  1. Kneel over the roller so that both shins are on it.
  2. Keeping your knees off of the floor, place your hands in front of the roller to balance.
  3. Keep your weight on the roller, and not your hands.
  4. Begin rolling back and forth on your shins.

3. Lats

  1. Lie on your right side with the foam roller placed under your right side. Use your forearm to prop yourself upwards.
  2. You can place your left hand down on the floor or on the roller for support.
  3. Begin rolling from your right upper hip up towards your armpit, back and forth.

4. Hip Flexors


  1. Lay facedown on the floor, propping your forearms up.
  2. Place the foam roller beneath your thighs and begin rolling from your knees towards the top of your thighs.

5. IT Band


  1. Lie on your left side with your outer thigh on the foam roller.
  2. Use your forearm to prop yourself up.
  3. Roll back and forth between the knee and the hip bone.

6. Hamstrings


  1. Sit upward with your arms propped behind you and legs extended.
  2. Roll the foam roller from your knees up towards the bottom of your buttocks.
  3. Roll back downwards to your knees.
  4. You can do this stretch for 60 seconds or as long as you'd like.

7. Calves

  1. Sit on your bottom with legs extended outwards, with hands propping your body upward.
  2. Using your arms to balance, roll both of your calves firmly against the foam roller.
  3. You can also cross your legs and do one calf at a time.

8. Chest

  1. Lie facedown with roller one right side of your chest.
  2. Roll back and forth across your pec muscle from the edge to the center of your chest.
  3. Repeat on opposite side.

9. Hip Adductors


  1. Lie on your stomach, supporting your upper body with your forearms.
  2. Bend your knee to the side and place the foam roller underneath.
  3. You should feel a deep stretch within your hips and inner thighs.
  4. Repeat on opposite side.

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 474 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 39 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 1 Comment

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.