FOAM ROLL GUIDE

How does foam roll training work?

Foam and tube roll training works by applying localized pressure to chosen regions of the body using, prescribed techniques as explained in this booklet. When pressure is applied with a roller, the roller exercises with help increase the circulatory flow through that area reducing soft tissue damage and improving movement dynamics.

It's a good idea to go barefoot or without shoes when you are foam rolling for a more relaxed feeling, and helps you to be more aware when completing the exercises.

When you encounter a tight area – which could be a tender spot in your muscle - rest on that spot, breathe deeply, and slowly massage back and forth and side-to-side with a subtle rocking motion for a few more reps or seconds, or until the tenderness you feel decreases by about 50%. When you cannot find any new trigger points, it is suggested to upgrade to a harder foam roller. 

Can foam roller help prevent injuries?

Yes, studies have shown the benefits of regular foam and tube roll training can help reduce joint and back pain. Also aid as an excellent injury prevention tool.

"If you use a foam roller regularly before and after workouts, you will have a greater range of motion, improved recovery after workout and reduced chance likely of getting injured."

HOW TO CHOOSE YOUR FOAM ROLL

We have designed different rollers based upon your needs and wants. The Casall foam and tube rollers vary in material density, length and travel convenience. Generally, if you are new to roller training or suffer with muscular tension then we suggest you to go for a softer density such as a Casall small or medium foam roller, that is easy to manage and comfortable to use. If your training type is performance, then we advise possibly a harder density such as a Casall tube roller or Casall Foam roll mini. If you are interested in using the roller for additional training such as stability training, then we suggest a Casall Long foam roller. If you want to travel with a roller, then the mini roller is an ideal choice. 

FOAM ROLL EXERCISES

This guide will assist you carefully how to complete some of the most effective Foam Roll exercises shared by our Casall training expert Matthew Griffiths.  Let’s get started and make your body move and feel better!

T-SPINE ROLL

BODY ZONE: UPPER BODY
WHAT IT WORKS: THORACIC SPINE
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Lay on your back with your knees bent, cradling your head in your hands, with the foam roller across your shoulder blades. Lift your hips up off the floor and use your legs to roll your body up and down on the foam roller, 10–15 cm upwards and downwards. Aim to relax your upper body and let your spine fold backwards.

T-SPINE HOLD AND STRETCH

BODY ZONE: UPPER BODY
WHAT IT WORKS: THORACIC SPINE
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Lay on your back with your knees bent, placing your hands behind the back of the head, with the foam roller just below your shoulder blades. Keep your hips on the floor with your feet hip width apart. Slowly begin to fold backwards. Keep your hips on the floor, supporting your head. Begin gently to bend backwards over the roller. Stopping at a point where it feels comfortable. Return back to the starting position and repeat.

T-SPINE CROSS FRICTION

BODY ZONE: UPPER BODY
WHAT IT WORKS: THORACIC SPINE
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Lay on your back with your knees bent, placing your hands behind the back of the head, with the foam roller just below your shoulder blades. Keep your hips on the floor with your feet hip width apart. Position your back parallel to the floor, then begin move side to side in a sideways motion.

SIDE BACK ROLL

BODY ZONE: UPPER BODY
WHAT IT WORKS: LATS, SHOULDER
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Lay on your side with the legs in a bent position that feels comfortable. Place the foam roller perpendicular to your body, under the middle to upper part of your side back. Length the arm with the palm facing upwards, then use your legs to slowly shift your body 10–15cm upwards and downwards.

SIDE BACK HOLD AND STRETCH

BODY ZONE: UPPER BODY
WHAT IT WORKS: LATS, SHOULDER
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Lay on your side with the legs in a bent position that feels comfortable. Place the foam roller perpendicular to your body, under the middle to upper part of your side back. Length the arm with the palm facing upwards. Slowly pull the arm down towards your chest bending at the elbow. Length the arm and repeat.

FRONT SHOULDER ROLL

BODY ZONE: UPPER BODY
WHAT IT WORKS: PEC, DELTOIDS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Place the foam roller under the upper chest where it meets the shoulder, while using the other arm for support. Find a comfortable position for your lower body and push the roller a few centimeter foward and backward with your upper body.

LATERAL LONG ROLL

BODY ZONE: UPPER BODY
WHAT IT WORKS: ERRECTOR SPINE
FOAM ROLLER: LONG

Lay on the roller with your hips and head firmly placed on the roller. Length the arms to the side of your body while keeping the knees bent. Move your upper body againist the roll in a sideways motion, rolling towards the outer body. Roll back towards the middle and repeat on the other side.

FRONT SHOULDER HOLD AND STRETCH

BODY ZONE: UPPER BODY
WHAT IT WORKS: PEC, DELTOIDS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Place the foam roller under the upper chest where it meet the shoulder, while using the other arm for support. Keeping the roller fixed, pulling the arm in a downward motion. Push the arm forwards as you were going to straighten it and repeat.

FRONT HIP ROLL

BODY ZONE: LOWER BODY
WHAT IT WORKS: HIPS FLEXORS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Place the roller under frontal portion of your hip, while supporting the arm body with flexed arms. Use the upper body to roll backward and forward 10–15 cm across the front of the hip.

FRONT HIP HOLD AND STRETCH

BODY ZONE: LOWER BODY
WHAT IT WORKS: HIP FLEXORS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Place the roller under frontal portion of your hip, while supporting the upper body with flexed arms. Flex the knee and position the working leg a 90 degree angle. Keep the upper body stable with your arms, gentley move the leg in a rotational motion across the roller. Work inwards and outwards with control, stopping at the end movement.

FRONT HIP CROSS FRICTION

BODY ZONE: LOWER BODY
WHAT IT WORKS: HIP FLEXORS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Place the roller under frontal portion of your hip, while supporting the upper body with flexed arms. Keep the upper body stable with your arms, gently move the hip in a side ways motion across the roller. Work in a range of 5–10 cm in each direction.

BACK HIP ROLL

BODY ZONE: LOWER BODY
WHAT IT WORKS: HIP ROTATORS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Sit on the roller placing the one leg over the other at a 90 degree angle. Support yourself with the arm that is on the same side as the leg that is crossed, while gently pushing the knee down with opposite arm. Use the supportive leg to gently push yourself forwards and backward in a range of 10–15 cm, applying pressure to the whole outer portion of the outer hip.

BACK LEG ROLL

BODY ZONE: LOWER BODY
WHAT IT WORKS: HAMSTRINGS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Position the roller under the upper thigh, close to the backside of the hip on one leg. Support yourself with both arms while keeping the other leg flexed. Flex the foot and use both the arms and the supportive leg to gently roll backwards and forwards 15–20 cm. Placing the other leg over the working leg, will help increase the pressure and the effect.

FRONT LEG CROSS FRICTION

BODY ZONE: LOWER BODY
WHAT IT WORKS: QUADRICEPS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Place the roller above the knee while supporting the body with flexed arms. Keep the upper body stable through your arms. Gentley move the thigh in a side ways motion arcoss the roller. Work in a range of 5–10 cm in each direction.

FRONT LEG ROLL

BODY ZONE: LOWER BODY
WHAT IT WORKS: QUADRICEPS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Place the roller above the knee while supporting the body with flexed arms. Use the upper body to move the thigh in a forwards and backwwards motion arcoss the roller. Work in a range of 5–10 cm in each direction avoid rolling the knee.

FRONT LEG HOLD AND STRETCH

BODY ZONE: LOWER BODY
WHAT IT WORKS: QUADRICEPS
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Place the roller above the knee while supporting the arm body with flexed arms. Flex the knee and position the working leg a 90 degree angle. Keep the upper body stable with your arms. Flex the knee bringing the foot towards the hip, stop when you have reached the end of the movement. Straighten the leg and repeat.

LOWER BACK LEG ROLL

BODY ZONE: LOWER BODY
WHAT IT WORKS: CALVES
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Position the roller under the lower portion of the leg. Support yourself with both arms while keeping the other leg flexed. Flex the foot and use both the arms and the supportive leg to gently roll backwards and forwards 10–15 cm. Placing the other leg over the working leg, will help increase the pressure and the effect.

LOWER BACK LEG HOLD AND STRETCH

BODY ZONE: LOWER BODY
WHAT IT WORKS: CALVES
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Position the roller under the lower portion of the leg. Support yourself with both arms while keeping the other leg flexed. Use the arms to support the upper body in a stable position. Point the foot away, follow by flexing the foot. Point and flex foot repeatedly as suggested. Placing the other leg over the working leg, will help increase the pressure and the effect.

LOWER BACK LEG CROSS FRICTION

BODY ZONE: LOWER BODY
WHAT IT WORKS: CALVES
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG, TUBE ROLL

Position the roller under the lower portion of the leg. Support yourself with both arms while keeping the other leg flexed. Use the arms to support the upper body in a stable position. Flex the foot and rotate the lower leg on the roller in a inward and outward motion. Placing the other leg over the working leg, will help increase the pressure and the effect.

LOWER FRONT LEG ROLL

BODY ZONE: LOWER BODY
WHAT IT WORKS: SHIN, TIBIALIS ANTERIOR
FOAM ROLLER: MINI, SMALL, MEDIUM, LONG

Position the roller under the lower portion of the leg. Support yourself with both arms and the opposite leg. Point the foot and use both the arms and the supportive leg to gently roll backwards and forwards 10–15 cm.

See our entire foam roll collection here.