Foam rolling has transformed from a body conditioning technique commonly used by professional athletes and therapists to a familiar workout practice for people at different levels of fitness. As the name suggests, foam rolling involves the use of a roll of foam. The popularity of the routine owes greatly to the fact that foam rollers are cheap equipment, are readily available, and are more convenient than getting deep tissue massages, while providing practically the same benefits to health.
The fact that foam rolling can be just as good for the body as a massage may be particularly interesting for people who don’t have time for the latter. If you’re an employer, occupational health service providers recommend that you share these easy foam rolling techniques with your employees to help increase mobility, reduce pain and avoid injury.
Upper back roll
With your back facing the floor, place a foam roll beneath your upper back horizontally, then cross your arms in front of you. Raise your hips off the ground, and put your entire body weight onto the roller. Roll your body upwards so that the roller runs down your back. Stop when it reaches your middle back, then roll your body down. Repeat this back and forth motion 20 to 50 times.
Lie face down on the floor while supporting your body weight with your hands or forearms. Place a foam roller under one leg and keep the foot of that leg off the ground. Roll the roller from above the knee to below the hip, shifting your weight onto the leg and allowing it to be stretched as much as can be tolerated.
Sit on the foam roller, then cross your legs so that your right ankle rests on your left knee. Shift your weight to the side of the crossed leg, then allow the roller to run over your glutes until you feel tension. Repeat 20 times. Uncross your legs and repeat the process on the opposite ankle.
IT band roll
Lie on your side with your bottom leg mostly straight. Use your upper leg to support your weight. With a foam roller underneath the bottom leg, let the roller roll down toward your knee. Repeat on opposite leg.
You can determine if these exercise are improving the health of your employees by having them undergo a regular health checkup conducted by trusted occupational health service companies, like U.S. HealthWorks.
5 Foam Roller Moves to Prevent Pain and Injury, Health.com