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  • Aching muscles can last for days, so speed up your by using a . These seven foam roller exercises from only take 10 to 15 minutes—do them after a workout, during your favorite sitcom, or right before bed. Roll over each spot on the foam roller 5 to 10 times.

    In the video above, I show you foam roller exercises to help with pain coming from the IT Band. Many runners will be already familiar with the foam roller as a great tool for dealing with some of the tightness that causes the discomfort of IT Band Syndrome… It works, usually more effectively than IT Band Stretches, but probably not in the way you’re thinking.

  • Another benefit of foam rollers is they work multiple multiple groups. Several foam roller exercises allow you to work your back, shoulder, abs, core, and legs. So while you’re targeting a tight spot in your thighs, you’re also getting a core and ab workout.

    Make no mistakes with your workouts...train like an athlete


    There is no debating that foam roller exercises and foam rolling in general have become a major part of fitness routines in the last ten years. The problem is, the majority of those that have adopted foam rolling exercises into their workouts are making big mistakes when it comes to how to perform them.

    In this video, I show you how to foam roll correctly by addressing the important topic of the direction you must foam roll in to have it work properly. If you roll in the wrong direction you can actually do more harm than good.

    For instance, when it comes to the IT Band there is definitely a right way and a wrong way to roll it out. Because this tendinous structure has four muscles contributing to it, forgetting to roll out one of these (or rolling one in the wrong direction) could only worsen your IT band pain.

    With contributions from the Tensor Fascia Latae and Gluteus Maximus from the top (and the Anterior tibialis and peroneus longus on the bottom) you have to be sure that you keep the right balance between length and flexibility intact. Foam rolling without paying attention to the tension in the muscle or the direction of the fascia and fibers can be a big mistake.

    See how to correct that mistake in the case of the IT band in this video and then see how to make sure you're doing everything right in your training by heading to and getting your ATHLEAN-X Training System.

    For more videos on foam roller exercises, stretches and workout tips be sure to subscribe to our channel here on youtube at

  • Using a roller can make more attainable, or give hamstring bridges an extra challenge. Greatist gives some ideas for how to work all of these foam roller exercises into a workout, so check out all the moves at the link below.

7 Foam Roller Exercises Your Body Will Thank You for Doing

Foam roller exercises release the muscle knots and help maintain peak performance. Foam rollers also bring with them a such as better sleep, better circulation, and prevention of coronary diseases!