Foam Roller Exercises for Muscle Recovery


Foam Roller Exercises for Muscle Recovery

Are your muscles feeling sore from the awesome workout you just went through? It’s easy to think that muscle soreness after tiring workouts is part of the deal. And although it’s not advisable, most people often just tough it out and wait for the pain to subside.

Depending on the intensity and frequency of your workouts, muscle pain can fall anywhere in the range of uncomfortable and downright debilitating.

But it has been proven that sustained pressure that’s applied to sore muscles with the use of foam rollers, like the Core EVA foam roller, decreases the tightness of the muscle fibers and reduce their sensitivity.

By incorporating foam roller exercises to your workout routines, you can relieve muscle soreness after workouts, minimize its frequency, and increase overall joint range of motion.

Here are some easy foam roller exercises you can do to help alleviate muscle soreness/pain.


  • Sit on the Core Eva Foam Roller and have it vertically aligned with your body.
  • Put your right ankle on the left knee, leaning to the right.
  • Roll and play with how much you can tilt to the right.


  • Sit with your legs out in front, ankles crossed
  • Put the roller under your thighs.
  • Use your arms to support your weight behind you.
  • Slowly push your body up and down so it moves over the roller under the backs of your thighs.

Lower Back

  • Sit on the Core Eva Foam Roller and pull your right knee into your chest.
  • Roll up and down over your glutes and lower back.
  • Pull your left knee to your chest to apply pressure on the other side.


  • Start face down with your forearms, right foot on the floor, and the Core Eva Foam Roller under your hips.
  • Roll down towards the left knee. Roll back up while playing with the amount of weight you can take off the right leg.
  • Switch sides.

Shoulders and Sides

  • Position body on one side of your body, with the Core Eva Foam Roller under the side of your chest
  • Extend your right arm extended out on the floor away from torso
  • Rest your right leg straight on ground, and have your left leg propped in front of body with bent knee.
  • Rotate back slightly so right lower shoulder muscle is in contact with foam roller.
  • Slowly roll foam roller a few inches closer to legs, then a few inches closer to head.
  • Switch sides.

What do you think of these foam roller exercises? Have you used any of these to relieve any muscle soreness you’ve experienced in the past? Let us know in the comments below.

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Stay Strong, Indoors.



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