Foam Rolling
5-Minute Full Body Foam Rolling Routine
Goal: Quickly reduce muscle tightness, improve mobility, and prepare the body for training
1. Thoracic Spine (Upper Back) – 45 sec
Roller across upper back
Hands supporting head
Small controlled rolls up and down
Add slight extensions over roller
2. Lats (Side Back) – 30 sec each side
Arm overhead
Roll from armpit → mid ribcage
Slight body rotation to find tight spots
Pause on tender areas
3. Glutes – 30 sec each side
Sit on roller, cross one ankle over opposite knee
Lean into glute of top leg
Roll small circles over hip pocket area
4. Hip Flexors – 30 sec each side
Face down, roller just below hip bone
One leg extended, other slightly out to side
Slow rolls downward toward upper quad
5. Quads – 30 sec each side
Face down, roller under thigh
Roll from hip → above knee
Can stack legs for more pressure
6. Calves – 30 sec each side
Roller under calf
Hands supporting body
Roll ankle → below knee
Rotate foot inward/outward to hit full muscle
8. Abductors (Outer Hip / IT Band Area) – 30 sec each side
Lie on your side with the roller under the outer thigh
Roll from the hip down to just above the knee
Keep the pressure controlled, as this area can be sensitive
Move slowly and avoid rolling too aggressively
Pause on tight spots as tolerated
Stay braced through the core to control positioning
7. Adductors (Inner Thigh) – 30 sec each side
Start face down with one leg bent out to the side at about 90°
Place the roller under your inner thigh
Roll from the groin down to just above the knee
Use small, controlled movements
Shift your body weight slightly to find tight or restricted areas
Pause briefly on tender spots while maintaining steady pressure
Total Time: ~5 minutes
Coaching Notes:
Keep movements slow and controlled
Spend extra time on tight spots if needed
Do before throwing, lifting, or recovery sessions