Foam Roller Reset

The foam roller, now a standard piece of equipment, is an excellent
tool for massaging soft tissue, realigning the spine, increasing core
stability and enhancing postural awareness. Using the foam roller at
the end of a group exercise class is a great way to “reset” and
encourage a progressive cool-down where the focus is on breathing and
overall relaxation. A standard-length foam roller (3 feet by 6 inches)
works best for this purpose. Here are some safety tips to keep in mind:

• Roll about 3–6 inches at a time, using slow, controlled strokes. Spend
  about 30–60 seconds on each area.
• Maintain proper spinal alignment and correct posture while rolling,
  particularly in the shoulder and neck areas.
• Be cautious, as some areas may be painful to roll. Tell students not
  to roll if bruising occurs or if they experience intense pain.
• Choose softer rollers for people who may be more sensitive to
  pressure. Rollers come in a variety of densities.
• • Immediately stretch the massaged area to take advantage of the
  increased 
circulation.

Gluteals and Seated Figure 4

• Sit on foam roller, lean right slightly, and load body weight.
• Using small strokes, gently roll back and forth on gluteal and hip
  area.
• Stretch: Place R ankle over left thigh.
• Repeat on opposite side.

Quadriceps Rolling

• In prone position, place roller under R thigh, allowing L leg to splay
  out.
• Use arms and R foot to roll, with controlled strokes, up and down
  front of thigh.
• Start at hip flexor area and move down leg toward knee. Do not roll
  directly over knee joint.
• Stretch: Lie on L side, grasp R foot and flex knee to bring it closer
  to hamstring.
• Repeat for L leg.

Calf Rolling

• Sit with legs extended.
• Place foam roller under both calves (or just one at a time).
• Engage core, lift body, and load weight onto arms.
• Roll out calves from knee joint down to ankle, and then perform calf
  stretches.

Supine Spinal Alignment 
With Scissor Arms

• Place edge of roller directly under tailbone (roller extends behind
  you lengthwise), and lie back so entire spine, including head, is
  supported.
• With feet about hip-distance apart, flat on floor, flex knees and
  bring arms straight up over shoulders toward ceiling, palms facing.
• Slowly scissor arms: Let one arm/hand fall back behind head toward
  floor, while other falls down by side.
• Continue to scissor arms, moving through pain-free range of motion
  that is easy to control.
• Variations: Abduct arms to sides of body, or move one arm at a time.

Supine Bridge and Leg Series

• From same position as above, slowly move into bridge: lifting hips
  first, then lower back and finally midback.
• Hold position at top of movement (with gluteals), take deep breath,
  exhale and slowly bring body back to roller, one spinal section at a
  time in reverse order.
• Repeat, matching movement with breath, 3–6 reps.
• Stabilize body by placing one foot and both hands on floor while
  lifting opposite leg straight up toward ceiling.
• Point and flex ankle as you slowly and with control lower leg until it
  reaches floor. Focus on maintaining leg length, moving with control
  and keeping spine on roller.
• Repeat 2×–3×; switch sides.

When you’ve finished, have participants roll off and lie supine on the
floor. Guide them through a 60-second meditation, encouraging them to
breathe deeply and focus on feeling their body weight supported by the
floor, bringing attention to their long, extended limbs and relaxed
spine.