benefits of foam rolling, foam rolling routine

Foam Roller Exercises | Foam Rolling Benefits

FOAM ROLLERS: Love them or hate them?

Have you ever wondered what are the benefits of foam rolling? Or maybe, what are good foam roller exercises?

Well, read this post to find out and watch the video below for a foam rolling routine you can do at home…

Foam Roller Exercises 

Join Sara for an easy 15 minute foam rolling routine that anyone can do at home! 

For best results, complete this routine at least 1-2 times per week.


Foam Rolling Benefits

Foam rollers help with myofascial release – a soft tissue therapy used to alleviate and prevent muscle immobility and pain. 

Think of it as your own way to give yourself a massage. 

You might be thinking, myofascial what?!?

Well, fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.

Ever had a really tender spot or “knot” in your back?

Most likely, this was cause by a build up in fascia. Foam rolling helps “break up” this layer of fascia in order to restore proper function and reduce pain.

While strength training, you should be utilizing myofascial release techniques regularly to encourage faster recovery times and prevent injury during training.

Add in at least 5-10 minutes of this each day in addition to your normal stretching routine or do a longer 20-30 minute session 1-2 times per week.

Myofascial release is essentially a technique of self massage to work out “kinks” or “knots” in the muscles caused by metabolic waste buildup. It should be performed several times per week if not daily. 
While strength training using a program like the Bikini Bootcamp program, the body can get very tight and rigid. It’s vital to stretch and massage in order to keep your joints, connective tissues, muscles and fascia loose and limber so you don’t get hurt.
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Stretching and releasing tension with myofascial release techniques will help you continue improving, progressing, toning and strengthening without having to stop or take days off due to stiffness or soreness.
It will help keep your body in overall tip-top shape!

What Type Of Foam Rollers or Balls Should I Get?


We use a combination of foam rollers from softer rollers to incredibly firm ones made from PVC pipe. The harder the roller, the more deep it can get into the muscle tissues.

If you’re rolling out your back, you may want to start with a lighter foam roller and work your way up. If you’re trying to work deeper muscles, you can then try progressing to a “Rumble Roller” shown in the video which you can purchase here.

If you’re looking for a really inexpensive option, try this basic foam roller found on Amazon 🙂


As I talked about in the video above, you can use lacrosse balls for a deeper “trigger point” therapy. I love using lacrosse balls to work deeper into my glutes and back.

You’ll want to start with a softer ball like a tennis ball and eventually work your way up to using a firm lacrosse ball. You can find both types of balls online or at your local sporting goods store.  

Make sure to also stay hydrated so your body can flush itself out of any toxin buildup from the metabolic process. Your body also needs H2O to burn fat, so drink up!
Your trainers, 
Liz + Sara xx