Foam roller

Mobility equipment

This tool provides support or helps gentle movement. Move slowly and keep pressure tolerable. Do not bounce or force a stretch.

Exercises with this equipment

Foam roll quads
Quadriceps
How to do this exercise: Foam roll quadsSetup · movement · load
Quadriceps
1. Set your position
  Lie face down with the roller under the fronts of your thighs and support yourself on forearms.
2. Make the movement
  Roll slowly between the area above the knees and below the hips, controlling pressure with your arms.
3. Breathe and control the pace
  Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Watch out for
Do not roll directly over knees or push through sharp pain.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Foam roll upper back
Upper back
How to do this exercise: Foam roll upper backSetup · movement · load
Upper back
1. Set your position
  Place the roller across your upper back, plant feet and support your head with your hands.
2. Make the movement
  For extension gently open over the roller; for rolling move a short distance over the upper-back muscles.
3. Breathe and control the pace
  Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Watch out for
Do not roll the neck or lower back or load your head.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Thoracic extension on foam roller
Upper back
How to do this exercise: Thoracic extension on foam rollerSetup · movement · load
Upper back
1. Set your position
  Place the roller across your upper back, plant feet and support your head with your hands.
2. Make the movement
  For extension gently open over the roller; for rolling move a short distance over the upper-back muscles.
3. Breathe and control the pace
  Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Watch out for
Do not roll the neck or lower back or load your head.
Understanding the load
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.