Best Foam Rolling Routine | Self Myofascial Release (SMR) Technique

Looking for the best foam rolling routine? Incorporating this Self Myofascial Release (SMR) Technique into your stretching and mobility training helps improve flexibility and will also support a “long and lean” physique too!

Self Myofascial Release (or SMR Technique) is such an important -- yet often left out -- part of your exercise routine. It helps with flexibility, muscle imbalances, and creating that “long and lean” look too. 

In this video I share my favorite exercises for Self Myofascial Release with a foam roller and lacrosse ball.

What You Will Need

  • Foam roller (hard density)
  • Tennis balls or lacrosse balls

Things to Note

  • Spend approximately 1-2 minutes on each exercise.
  • If you’ve never done SMR before, BE GENTLE with yourself and take it slow!
  • When you find a tender spot with the foam roller or lacrosse ball, pause on the tender spot and hold it (while breathing deeply) until you feel the muscle release.
  • Listen to your body. This may be painful and if it becomes TOO painful or doesn’t feel right, STOP.
  • Incorporate Self Myofascial Release with a foam roller or a lacrosse ball into your nightly routine 2-4x a week while watching TV.

Foam Roller Routine

  • Calves
  • Thighs and IT band
  • Hamstring and glutes
  • Back
  • Under the shoulder blades/arms

Lacrosse Ball Routine

  • Glutes
  • Back (up and down the sides of the spine)
  • Back (between shoulder blades)
  • Bottoms of the feet

Post your selfie in the private Facebook Community or on Instagram with the hashtag #rockyourdreambody and let me know you rocked this routine!

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