4 foam-rolling exercises to do in the morning

Foam rolling is often thought of as a way to prepare for or recover from exercise, but it can also be a great way to loosen up your muscles first thing in the morning. All you need is a soft, carpeted area (or a yoga mat) and a foam roller. We can’t help you with a soft, carpeted area, but if you need a yoga mat or a foam roller, CanDo® yoga mats and foam rollers can be purchased through our network of dealers or directly through us.

If you stretch the following areas with your foam roller first thing in the morning and you’ll notice the difference in the way you move all day.

Lower back

Lie with your back with your feet planted on the ground. Place the foam roller between the ground and your lower back, resting back on your elbows. Tighten your abs and press into your feet while you lift your hips and roll along your lower back.

Add to the intensity by lifting your knees into the air.

Calves

Sit upright on the floor with your legs out in front of you so your body is in an L shape. Place the foam roller under your legs so it rests below your calves near your ankles. Place your hands flat on the ground on either side of you, lifting your body off the ground. Slowly push yourself forward, rolling up your caves and back down again.

Add to the intensity by crossing one foot over your shin and focus on leg individually.

Quads

Lay on the floor facedown and place the foam roller between the ground and the area right above your knees. Plant your hands in a push-up position, lifting yourself up so only your hands touch the ground. Use your upper body to move your body back and forth, rolling across your quads. Editor’s note: never roll directly over a joint. Stop rolling before you hit your knees.

Add to the intensity by crossing one foot behind the opposite knee so your legs make the number 4.

IT Bands

Turn so you’re on your left side and push your upper body up with your left hand so you’re resting on your elbow (like you’re doing a side plank). Bend your right knee and plant your foot on the ground in front of your left knee. Lift up off your hip and place the foam roller at the top of your IT band, just below your hip. Push your body forward and backward, slowly rolling along your IT Band. Repeat on the other side.

Add to the intensity by pressing any tight spots firmly against the roller.