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Foam roller commonly used for muscles a major disservice. It offers many of the benefits as a sports massage, scar tissue and joint stress, as well as improve circulation and improve flexibility.These exercises can be performed a 10-minute pre- or post-workout routine. We should use foam roller after warm up.  We should do quick five-minute warm-up and then do the foam roller exercise Each exercise should be done,  slowly roll back and forth as described for 20 to 30 seconds. As you start exercising, take deep breaths and slow breaths to help your muscles relax. Avoid rolling onto your joints and the roller should stay positioned under your muscles at all times. If you hit a particularly tight, stop rolling and apply direct pressure for 30 seconds, or until the pain abates.



Upper Back (Thoracic Spine)

Keep your back in a rest position. Take the roller positioned underneath your shoulder blades. Bend your knees on the floor. Keep your hands behind the neck and lift your butt. Keep the core muscles tight, slowly roll in front and back. The roller moves up and down between the middle of your back and upper shoulder blades.. Keep your head and neck in line with your back at all times.

Right Side under Arm (Latissimus Dorsi)

 It lies on our right side with your right arm and the roller extended under your right armpit. The roller should be right angled to your body. Then Bend your left arm and lightly place your left hand on the floor for support. Keep your body roll up and down so the roller moves from your arm just above your waist. Once you are completed with right side change your position to the left side and start continue the exercise. Keep the thumb of the extended arm pointed up towards the ceiling. This puts your arm in a position that helps pre-stretch your last.

 Quadriceps

Keep your face down with the roller positioned directly under the thighs. Keep your elbows down so that your forearms can be flat on the floor to support your weight, your feet should be suspended Keep your abs core muscles tight, use your arms to gently, roll your body in forward direction and back to move the roller up.

Glutes

Sit on the floor and keep your legs straight. Stretch your arms to lift your glutes, place the broad side of a foam roller under your hips, and bend one leg and another leg in straight angle of your body. Move the glutes back and forth across the roller.  When the time is up, shift your weight to the other side and repeat the process.