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

7. Abductors (Outer Hip / IT Band Area) – 30 sec each side

• Side position, roller under outer thigh

• Roll hip → above knee

• Keep pressure controlled (can be sensitive)

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