Move · Videos · Technique · 3 min

Foam Roller Basics: Three Rules and a Simple Method

Foam Roller Basics: Three Rules and a Simple Method — video by Hospital for Special Surgery Play · 2:50

Video by Hospital for Special Surgery on YouTube · Open on YouTube

An exercise physiologist from a hospital gives three rules for safe rolling, then a rule of threes: slow rolls, side-to-side cross friction, and a hold with knee movement, shown on the glutes and quads.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • foam roller

Good forHealthy fascia

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Step by step 3

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  1. Three rules: soft tissue only, not the knees, neck or lower back; keep your body aligned; use tolerable pressure. 0:27
  2. Rule of threes on the glutes: cross an ankle over the knee, lean to that side; roll, rock side to side, then hold. 1:02
  3. Quads in a plank: roll from above the knee to the hip, then side to side, then bend and straighten the knees. 1:58

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Roll soft tissue only, never directly on knees or the neck and lower spine
  • Keep the rest of your body aligned, like a plank when rolling the quads
  • Use tolerable pressure and take weight into hands or feet if needed

What it works

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Joints it uses 1 take load

  • Shoulders takes loadforearm plank position for the quad roll
  • Elbows movesforearm support for the quad roll
  • Lower back movesholding a neutral plank over the roller
  • Hips movesglute roll with a leg crossed, quad roll
  • Knees movesknee bends and straightens on the roller
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Take weight into your hands or feet to ease the pressure

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Hospital for Special Surgery; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety