5-Minute Warmup Having a Foam Roller

 

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5-Minute Warmup With a Foam Roller 1. Quadriceps. Start with both legs on the roller and your elbows on the floor. Start slowly rolling up and down the 2. TFL/Lateral Quad. Your Tensor Fascia Latae is a small muscle near the outer hip, and one main duty of this muscle is 3. Gluteus. 1) Lean your body forward over your front leg, then squeeze your glutes to pull back up.

Charlie Layton 2) Rotate while stabilizing your hips. Charlie Layton 3) Rock your torso. Charlie Layton 4) Pulse your hips up and down about 3 inches.

Repeat each on the left side. Team up with Coach Jake as he takes you through his five minute foam rolling routine for all of his athletes. He talks through why we foam roll and why he has his athletes roll out before they.

Here’s a complete foam rolling routine for surfers that can be done in five minutes. You can also download the below routine as a one-page cheat sheet that will help you to stretch the key areas for surfing at home. Spend 20 seconds on each tender spot, then move on.

The Foam Roller Warm-Up – Prime Your Body for Exercise. Using a foam roller to warm-up your joints and muscles is a winning idea. Try these flexibility movements.

One of the fitness mistakes people make most often is neglecting to warm-up their body sufficiently for an impending workout. A foam roller provides the perfect solution. These Foam Roller Exercise are perfect to incorporate in your dynamic warm up or cool down.

Learn the benefits of using the foam roller and how to do each exercise, in the latest installment of this month’s Inspired To Be Fit. 6 Foam Roller Exercises for Your Next Warm Up or Cool Down. How to Use a Foam Roller Properly + a 5-Minute Routine to Try Duration: 9:53. UrbanKick 221,801 views.

9:53. You have not entered any progress yet for 5 Minute Fat Burning Workout #130 – Foam Roller. This is just a bonus workout, make sure to do your ZGYM training first.

You will be nicely warmed up and your muscles will benefit from this deep tissue massage session. For this routine you’re going to need your foam roller. One example of a time I would foam roll before a workout is with long distance runs.

My calves are super tight so while I was training for the Boston marathon, I always did some SMR on them before running. Helped a lot! 5-Minute Warm Up for At-Home Workouts. This warm up was made with the workouts I post to the blog in mind. We’ve created a blueprint to help you design your own warmup that can be done in 5 minutes or less so you can get onto the fun stuff.

STEP 1: FOAM ROLL. Foam rolling before a workout can improve blood flow, increase range of motion and reduce muscle soreness.

List of related literature:

In addition to common dynamic stretches, I always incorporate some myofascial release moves into my warmup using a high-density closed-cell foam roller, so I’ve built roller exercises into the three sample warmups.

“Men's Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show” by Tyler English, Editors of Men's Health Magazi
from Men’s Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show
by Tyler English, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2013

But the foam roller is a lot more powerful than that—and it happens to be one of the most affordable ways to make a major and noticeable physical difference (whether you’re purchasing one to use at home, or using the ones available at your local gym).

“Goop Clean Beauty” by The Editors of GOOP
from Goop Clean Beauty
by The Editors of GOOP
Grand Central Publishing, 2016

A lot of runners have exposure to this concept with the foam roller.

“Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention” by Jay Dicharry
from Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention
by Jay Dicharry
Skyhorse, 2012

Rather than using the more typical foam rollers, each player employs a four­foot length of PVC pipe to help free up the tightness in his quads and hamstrings.

“Faster, Higher, Stronger: How Sports Science Is Creating a New Generation of Superathletes-and What We Can Learn from Them” by Mark McClusky
from Faster, Higher, Stronger: How Sports Science Is Creating a New Generation of Superathletes-and What We Can Learn from Them
by Mark McClusky
Penguin Publishing Group, 2014

Another newer foam roller called the Hyperice Vyper combines foam rolling with vibration and ice and, though expensive, can vastly enhance the effectiveness of a foam-rolling protocol.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

To execute this technique, lie on a ball or roller while remaining completely relaxed—the goal is to sink into the deepest levels of your muscle tissue.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

However, a foam roller can make a great, inexpensive tool for core stability work and balance challenges, especially in the supine and prone positions.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

You can accomplish a semi­specific warm­up without any prescribed routine (why get specific about a semi­specific warm­up?).

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
Penguin Publishing Group, 2008

Foam rolling, also known as self-myofascial release, is one of the pre-exercise stretching approaches widely used in sport settings.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

I recommend doing a 5-minute dynamic warm-up before each session and then holding static stretches afterwards.

“The Fat-Loss Plan: 100 Quick and Easy Recipes with Workouts” by Joe Wicks
from The Fat-Loss Plan: 100 Quick and Easy Recipes with Workouts
by Joe Wicks
Pan Macmillan, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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10 comments

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  • i like this video and followed along. also great that u removed the shoes and just do sock which is good for stability and mobility and u should continue. could u do more home workout and foam roll exercises. i like the way u explain.❤️ kim

  • Thank you I’ve been doing Insanity workout and the 80s 20 minute aerobic exercise and I have been feeling this feeling of a slight bruising on my anterior shins and I am worried that I have developed slight beginning shin splints and I DONT WANT TO GIVE UP WORKING OUT!!! I am overweight and almost thin. I really want to lose weight and be healthy and feel good I will cry if I can’t workout. I needed this video I’ll do this before my workouts each and every time so I don’t worsen my legs and instead strengthen my shin. I do toe first everytime but I think I overdid my workouts because I’m desperate to get rid of fat. If I stop working out I lose all I have been working hard for and I even backslide and break the routine and that’s what I don’t want.

  • I have been having shin splints (i have them on both sides of the leg on both of the legs) since my PCT thru hike in 2018. I am still dealing with pains after 2 years. I am gonna try and start with these roller excercises combined with some yoga and leg strengthening. I will update if it helped me in anyway. I will be doing 1 minute of rolling on each of the 4 sides.

  • Awesome tips and I will incorporate into my recovery! I ‘ve been walking on a hard surface, going uphills, etc
    Maybe a new pair of good running shoes will help too! Since I m doing these last two stretches it did help a lot with the pain Thanks you guys always!

  • Thank you for these great ideas. I will buy a foam roller tomorrow. Shin splints hurt. I will definitely change my running style. I am a “heal-striker”. I didnt even know the term. Great to know that I can still run, but I will try “forefoot-running”.

  • you guys are top notch but i cant hear you on any device but at home where i have my stereo hooked up to my TV.. THanks keep up the good work

  • I walk 8 k each morning and feel which I think is Shin Splints in my left leg it comes and goes but my 1st k 3k it is quite sore. Do I have to slow my walking down or do I have to lessen my walking until it cures as I enjoy my walk in the mornings. Thanks

  • Omg stop rambling on about a bunch of non sense and just tell me what I came to hear! I dont need to know the anatomy of my shin…just tell me how to cure my shin splints!

  • my left posterior was hurting so bad while rolling. Now its bether but i think i will get it xrayed just to be sure. thanks for the great information. I think I am stressing it alot while skateboarding. I am trying to ride more switch stance now:D but maybe the best is rest now

  • At 9:30, you discussed about your wife, a fore-foot runner. I’m also a four-foot runner and got shin splints while walking. Running only causing me ankle pain, but not the shin. I sit in the shin stretching way you told in this video earlier.
    I have tried many things and exercises, but nothing working on me (BTW I was wearing tight, narrow shoes which I’ve left away now)