Recovery
A 10-minute foam rolling routine
FORMA Team · 3 min de lectura
Foam rolling is a simple way to warm up before training or wind down afterwards. This routine takes ten minutes and covers the areas most people find tight.
The routine
Spend about a minute on each area, rolling slowly:
- Calves
- Hamstrings
- Quads
- Outer hips
- Glutes
- Upper back (support your head with your hands)
- Lats, lying on your side
Tips
Roll slowly and breathe normally. It should feel firm, not painful. Avoid rolling directly on your lower back, joints or any injury.
With a vibrating roller
Start on the lowest speed and stay there for the first few sessions. Many people find the vibration makes rolling feel more comfortable.
These are general training tips. If you're new to exercise or have a health condition, check with your doctor first. Product details are on each product page.