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Three Foam Rolling Mistakes and How to Fix Them

Three Foam Rolling Mistakes and How to Fix Them — video by MOVE with Dr. Mike Play · 6:24

Video by MOVE with Dr. Mike on YouTube · Open on YouTube

A doctor of physical therapy shows three common foam rolling mistakes using the lats as the example: staying in one spot, only rolling up and down, and keeping the arm still. He also says one to two minutes at a time is plenty.

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

Good forHealthy fascia

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Step by step 5

Tap a time to watch that step in the video.

  1. Mistake 1, staying on one spot: set the roller across the lat's fibres and work along the whole muscle. 0:55
  2. Pause about 5 seconds on a sensitive spot with deep breaths, then keep moving along the muscle. 2:03
  3. One to two minutes per muscle group is plenty; there's no need to spend four or five minutes. 2:46
  4. Mistake 2, only rolling up and down: add some body rotation to reach the inner and outer lat. 3:12
  5. Mistake 3, keeping the limb still: raise the arm overhead and back while the roller presses on the lat. 4:37

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

Form cues from the coach

  • Work along the whole length of the muscle, not just one spot
  • One to two minutes at a time is plenty
  • Move the limb actively, such as raising the arm overhead, while on the roller

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm lifted overhead while the roller is on the lat
  • Upper back movesside-lying lat roll with trunk rotation
  • 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 MOVE with Dr. Mike; 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