The Importance of Foam Rolling: Full body Guide
If you have been training on a regular basis, foam rolling and stretching are some of the most important parts of your training! Why? Because it enhances the activity of neuromuscular receptors. This ensures that your muscles are activated correctly, preventing the the use of incorrect muscle groups (Fahmy, 2025).
This means that by adding foam rolling to your training, your mobility and exercise form increase. Important note: this will help you transform your workouts by increasing the effectiveness of your exercising, and you will start seeing more results!
How? As a certified personal trainer, I recommend incorporating these practices at the beginning of your workout routine. Each person has some areas that she/he needs to focus on depending on their body. However, you can foam roll all muscle groups by following my full body foam rolling guide. Instructions: roll up and down on each area for about 10x. Hold on each knot or “tight muscle” for about 30s.
1. Calves foam rolling
This is great if you wear high heels or go on runs often!
2. Back Foam Rolling
Recommendations: do the movement slowly and be mindful of your neck (no need to foam roll your neck).
3. Glutes Foam Rolling
4. Latissimus Dorsi (side of upper back muscles) foam rolling
5. TFL (hip muscles) foam rolling
6. Chest Foam Rolling
Precautions: *do not foam roll your lower back. For lower back pain for example, it is better and safer to foam roll the surrounding areas. The hamstrings and glutes might be tight and foam rolling those muscles instead of the lower back helps relieve the pain. You can also do lower back stretches and those things combined are more effective. *If you have osteoporosis, consult your doctor before doing foam rolling. The foam roller can add too much stress to your bones and cause harm rather than benefit your body.
I hope this guide helps you learn how to foam roll and I hope it becomes a great addition to your training!
References:
Fahmy, R. (2025). Corrective Exercise Specialist. NASM Essentials of Corrective Exercise Training. Nasm.
