Move · Videos · Mobility · 15 min

Foam Rolling Tour: Legs, Back, Lats and Chest

Foam Rolling Tour: Legs, Back, Lats and Chest — video by joetherapy Play · 15:01

Video by joetherapy on YouTube · Open on YouTube

A licensed massage therapist and trainer freestyles through foam rolling for legs, glutes, inner thighs, back, lats and chest, with roller types, three ways to work a muscle and a candid take on the IT band. An informal overview with little pressure guidance, so keep it comfortable.

  • 15 min
  • All levels
  • Low impact (no jumping)
  • foam roller

Good forHealthy fascia

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Step by step 10

Tap a time to watch that step in the video.

  1. Roller types: firm, softer and knobbly; firmer for the back and hamstrings, softer for calves and quads. 0:38
  2. Calves three ways: roll up the muscle turning in and out, rock side to side, then pin and point and flex the foot. 1:38
  3. Hamstrings: roll slowly up to just below the buttock, turning in and out; stack the other leg for more pressure. 3:16
  4. Shins: face down with the shin on the roller, angling for the side of the leg and pointing the foot back and forth. 4:22
  5. Quads: in a plank position, roll from the knee up to the hip, then the inner and outer quad. 5:12
  6. IT band and TFL: rolling the band mostly hits the outer quad; then find the small TFL at the top of the outer hip. 6:15
  7. Glutes and hip rotators: sit with one leg crossed over and roll from the sit bone out to the side of the hip. 8:13
  8. Inner thigh: face down with the knee out at hip height, roll towards the groin, then straighten and bend the leg. 9:16
  9. Back: hug yourself and roll the upper back, leaning each way, then extend over it, chin tucked and ribs down. 10:30
  10. Lats and triceps: on your side with the palm up, roll from the armpit down; finish face down for the chest. 12:32

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

Form cues from the coach

  • Roll slowly up the muscle; about 30 seconds on the calves before moving on
  • Try rolling, side-to-side cross-fibre work, or pressing and moving the foot
  • Rolling the IT band mostly hits the outer quad; the TFL is a smaller target

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadplank-style prop for quads, shins and pecs
  • Wrists & hands takes loadhands lift the body for calf, hamstring and shin rolls
  • Upper back movesback roll, arching over the roller
  • Lower back movesback roll and arching over the roller
  • Hips movesglute and TFL rolls, inner thigh roll
  • Ankles & feet movesfoot pointed and flexed while pinned on the muscle
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Softer roller; tennis ball against a wall for the chest

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 joetherapy; 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