Move · Videos · Mobility · 16 min

15-Minute Guided Foam Roller Session

15-Minute Guided Foam Roller Session — video by Well+Good Play · 16:11

Video by Well+Good on YouTube · Open on YouTube

A physiotherapist and Pilates trainer shows how to foam roll the front and outside of the thighs, inner thighs, glutes, upper back and the back of the shoulders, pausing on tight spots. A calm introduction to foam rolling for recovery days or after a workout.

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

Good forHealthy fascia

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Step by step 9

Tap a time to watch that step in the video.

  1. Right quad: on your elbows, roll the front of the thigh from the hip to just above the kneecap, never over it. 0:44
  2. Outer right thigh: roll onto your side, step the top leg over and roll from the side of the hip to the knee. 2:30
  3. Left quad: the same front-of-thigh roll, then turn your toes in slightly to reach the outer quad. 3:30
  4. Outer left thigh: on your side with the top leg stepped over, roll up and down; one pass is fine if that is enough. 4:51
  5. Inner thighs: bend one leg out onto the roller and roll in and out, pausing on a tight spot; then the other leg. 5:53
  6. Glutes: sit on the roller, weight on one hip, and roll up and down; cross the ankle over the knee for more. 8:04
  7. Upper back: hands behind your head, elbows wide, lift your hips and roll, then extend back over a stiff spot. 10:46
  8. Back of the shoulder: lie on your side, roller under the armpit, and rock the top elbow forward and back. 13:15
  9. Back of the other shoulder: the same rocking forward and back, holding briefly on the tightest spot. 14:41

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

Form cues from the coach

  • Roll just above the kneecap, never over it
  • Go slowly and pause if a spot is too intense, especially when you are new
  • On the upper back, support your head with your hands and keep elbows wide

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesforearm support in quad rolls, lat roll
  • Wrists & hands moveshands on floor behind in the glute roll
  • Upper back movesupper back roll and extension over the roller
  • Hips movesrolling glutes, outer and inner thigh, bridge
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Go slowly and skip any roll that feels too intense

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 Well+Good; 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