Episode 2 – Basic foam rolling exercises

Foam rollers are a must-have for your exercise program.

Foam rolling exercises loosen up tight and overactive muscles and their surrounding fascia, improves blood flow by facilitating circulation, and it also facilitates better nerve signal communication to the muscles. Collectively these functions translate to many benefits such as, reduced injury risk, improved recovery time and posture as well as simple measures, like feeling more energetic or looking better.



  1. Before you get started, consult with your fitness professional to make sure these exercises are relevant for you, and have them tweaked appropriately to your own personal needs.
  2. Loosen up with some light cardio and remember that there will be a little discomfort when starting, so ease into the exercises.
  3. Make sure to check out my top four tips on foam rolling as well.


Basic Calf Foam Rolling exercises

One of the most common reasons calf muscles are tight is because of the raised heel in shoes. Raised heels keep your calves in a constant flex so you’ll want to loosen them up so they can work effectively. This will help to take some of the impact away from your knees, hips, and lower back.

To calf foam roll,

  1. Start with both legs out.
  2. Roll from the bottom of the Achilles tendon and work your way through your calves.
  3. Release the pressure and return to the starting position.
  4. Do the inside and outside of your leg by rotating them appropriately.

Note: for intermediate users, you may cross one leg over the other to intensify the roll.


Photo 1: Beginner calf foam rolling exercise position


Photo 2: Intermediate calf foam rolling exercise position


ITB / lateral quad Foam Rolling exercises position

The ITB fascia runs all the way from the knee into your gluts. The gluts play a big role in knee stability, control, and power in your movements. When performing this ITB / lateral quad foam roll, it would be best to distribute your body weight onto your front foot and arms to ease into this roll.

To ITB / lateral quad foam roll,

  1. Start at the top of the knee and work your way up towards the hip.
  2. Lift yourself up slightly and return to the starting position.

If you find a sore spot (or “trigger point”), stay on it and roll for a maximum of 8-10 seconds. You can also do a little “leg curl” to give it an extra stretch.


Photo 3: ITB / lateral quad foam rolling exercises position


Hamstring Foam Rolling exercises

The hamstring muscles play a huge role in lifting, standing, and running. However, if they are overtight they can result in lower back pain and tightness.

To perform a hamstring foam roll,

  1. Start with one leg crossed above the other and begin to foam roll on the lower part of the hamstring (above the knee).
  2. While putting extra emphasis on the working leg, progress all the way towards the bottom of your butt.
  3. Shift the pressure to your butt and arms, then roll back to the starting position.


Photo 4: Hamstring foam rolling exercises position


Want to know the other common foam rolling exercises? Read on!

Chris Everingham lives and breathes health & fitness.

Hi, I’m Chris Everingham.

I’m sharing the holistic performance secrets that I both personally used to overcome racial scrutiny, escape poverty and depression, AND taught others so that they too could bring proven success and happiness into their lives.

Learn more about my time competing in international sports, in front of media and speaking with live audiences of thousands of people to discover my high performance secrets. Click here to grow your mindset, rewire your habits and transform your life.


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