Foam Roller Exercises - Dunsborough Physio Centre
At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program. Below are some of the more common exercises our physios prescribe. Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
 Foam Roller - Back Roll
Foam Roller - Back Roll
Start by lying on your back with a foam roller under your back. Place your hands on your stomach and then slowly roll forward and back across your back using your legs. |
 Foam Roller - Standing Back Roll
Foam Roller - Standing Back Roll
Stand with a foam roller resting on a wall behind your back. Slowly perform mini-squats and allow the foam roller to roll up and down your back for a self massage. |
 Foam Roller - Chest Stretch
Foam Roller Chest Stretch
Lie down on a foam roller running legth-wise along your spine. Allow your arms to drop towards the floor with your elbows bent and 90 degrees away from your side as shown. Hold for a gentle stretch across your chest and through your mid-back. |
 Foam Roller - ITB
Foam Roller - Iliotibial Band
Start on your side with a foam roller under your lower-most thigh. Next, using your arms and unaffected leg, roll up and down the foam roller along your lateral thigh. |
 Foam Roller - Hamstrings
Foam Roller - Hamstrings
Start by sitting with a foam roller placed underneath both thighs. Next, using your arms, roll forward and back across the hamstrings.  Foam Roller - Calf
Foam Roller - Calf
Start by sitting with the foam roller under your affected calf and cross your other leg on top. Next, lift your body up with your arms and roll forward and back across your calf area. |
 Foam Roller - Quads
Foam Roller - Quadriceps
Start by lying face down so that a foam roller is under the top of your affected thigh. Cross your other leg over the top of your affected leg as shown. Next, using your arms propped on your elbows, roll forward and back across the quadriceps. |
