Foam roller

Here you can find a selection of exercises that aim to increase mobility in muscles and joints by using a foam roller.

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Lie on your back with the foam roller placed under the middle part of your back. Your knees should be bent at a 90 degree angle. Use your legs to move your body so your back muscles roll up and down across the roller. You can also try to stretch the upper part of your back a little in order to increase mobility. You can work a bit extra on sore spots by rolling over them locally.
Sit on your buttocks with one thigh resting on the roller while you move the other leg across to add extra weight. Use your arms to move your body up and down so that you can roll up and down following the movement of your thigh. Start at the back of your knee and work all the way up to where your hamstrings are joined.
In a seated position, place your arms behind you for support. Place the foam roller right above your achilles. Push and pull your body back and forth by using your arms to move the roller up and down your calfs.


Lie on your side so the foam roller is touching the outer side of your thigh, right by the hip. Place your upper foot in front of the lower and use it to stabilize your body while supporting yourself via stretched arms or on your elbows. Roll up and down the entire thigh.
In prone position leaning on your elbows. Place the foam roller above your knees. Tighten your core muscles, push and pull your body back and forth by using your arms to move the roller up and down your thigh.
Place an incline board at proper height (appr. 45°) to the wall bars. Lean towards the incline board with a foam roller between your upper back and the board. Let the foam roller move up and down along the spine by bending and extending your legs.


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Lie on your side on the foam roller with your legs bent and your lower arm stretched using it as support against the floor. Start from the lower part of your ribs and roll all the way up to your armpit. You can work extra on sore spots, especially at the armpit. Here, you can also lift your arm up and down in order to get a larger stretch in the mucles.
Sit on the floor and put the roller on the bench. Place the backside of your upper arm on the foam roller and roll forwards and backwards along the length of the muscle. When you find a sore spot try alternating between having your palm and the back of your hand facing towards the floor in order to create a greater pressure.
Place an incline board at proper height (appr. 45°) to the wall bars. Lean towards the incline board with a foam roller between your upper back and the board. Let the foam roller move up and down along the spine by bending and extending your legs.


Sit on the roller on the side you wish to work and put your foot on the opposite knee in order to get a larger stretch in the buttock. Use your arms to support your body. Roll forwards and backwards and from side to side to work all the muscle groupings.
Lie on your back with the foam roller placed under the middle part of your back. You knees should be bent in a 90 degree angle and your arms crossed over your chest. Breath in when seated and breath out when lowering your body backwards toward the roller. Return to starting position.
Lie on your stomach with one leg to the side on the foam roller and the other leg placed on the mat. Your upper body should be resting on your elbows and forearms. Put pressure on the foam roller by lowering your hips toward the floor. Roll forwards and backwards following the thigh from groin to knee.

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