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10-Minute Full-Body Foam Roller Routine

10-Minute Full-Body Foam Roller Routine — video by Mobility Doc Play · 9:46

Video by Mobility Doc on YouTube · Open on YouTube

A physical therapist takes you through foam rolling from top to bottom: upper-back extensions, the back of the shoulder, glutes, quads, outer thigh, inner thigh and calves. Great after exercise for anyone with a roller.

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

Good forHealthy fascia

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Step by step 7

Tap a time to watch that step in the video.

  1. Upper back: roller at the bottom of the ribs, hands behind the head; arch back, then shift up an inch at a time. 0:30
  2. Back of the shoulder: lie on the roller just below the armpit and roll, then rest the elbow and turn the hand back. 1:35
  3. Glutes: sit on the roller, cross that leg over for more stretch and roll, staying off the bony points. 2:48
  4. Quads one leg at a time, face down: the upper half, then just above the knee, then bend and straighten the knee. 3:51
  5. Outer thigh: lie on your side and roll the outside of the thigh, avoiding the bony outer hip. 5:10
  6. Inner thigh: roller parallel to your body, leg out at a right angle, both hips facing the floor. 6:30
  7. Calves: roll the lower half, then the upper half, crossing the other leg on top for more pressure. 7:41

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

Form cues from the coach

  • Roll the upper back from the bottom of the ribs, not the lower back
  • Stay off bony points such as the outer hip bone
  • Roll one leg at a time and cover the whole length of the muscle

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadlying on the shoulder, propping on forearms and hands
  • Wrists & hands takes loadpropping on hands in the side, glute and calf rolls
  • Upper back takes loadarching back over the roller, rolling up the spine
  • Elbows movesforearm support in quad roll, arm rotation
  • Lower back moveslying on the roller for glute and quad rolls
  • Hips movesrolling glutes, outer and inner thigh
  • Knees movesbending and straightening on the roller
  • 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.

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 Mobility Doc; 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