Have you ever arrived at your workout so stiff, you have no idea how you are going to endure an hour of exercise? If so, the best thing for you to do is to include a foam roller in your warm-up, to stretch the muscles and get you mobile. The roller can reduce trigger point sensitivity, improve blood circulation and range of motion when combined with mobility exercises.
Here are some warm-up exercises for you to do with the roller.
Back of the Shoulders
On your hands and knees, with your feet together and your knees wider than hip-width apart, put the roller between the left arm and knee. Straighten the right arm and place your wrist on the roller (so your hand is facing up) and roll underneath the left arm. You’re sure to feel a nice stretch in the back of the shoulders. Do both sides five times.
Upper and Lower Back
Lie on a mat with your knees bent and feet flat on the floor. Place the roller under your shoulder blades and roll up and down your back, by lifting the glutes off the mat and using the legs to help you. This is great for neck tension and any lower back pain.
For those who love to deadlift but don’t enjoy the stiff hamstrings after, this is for you. Sit on a mat and place the roller underneath one or both of your hamstrings. Your entire lower body should be off the mat and putting all the weight on the roller, and your arms will be helping you to back and forth.