Foam Rolling Exercises
Targeted soft-tissue rolling drills to help reduce stiffness, improve tissue tolerance, and prep key muscle groups for strength work, running, or sport.
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Browse by body region, rehab focus, or performance training area.
Foam Rolling Adductors Beginner–Intermediate
Inner thigh rolling to address adductor/groin stiffness—especially useful for athletes who cut, pivot, sprint, and change direction.
Foam Rolling Calves Beginner
Simple calf rolling with options to cross the legs or bias side-to-side, great for sore calves after running, jumping, or hill work.
Foam Rolling Glutes and Hip Rotators Beginner–Intermediate
Sit on the roller and angle into one side to target the glutes and deep hip rotators—an easy go-to for hip tightness and post-run soreness.
Foam Rolling Hamstrings Beginner
Roll from the sit bones toward the back of the knee to reduce posterior thigh stiffness and prep the hinge pattern for lifting or running drills.
Foam Rolling Midback Beginner
Thoracic spine rolling with arms across the chest or overhead to improve midback mobility—helpful after long periods of sitting or desk work.
Foam Rolling Quads Beginner–Intermediate
Prone rolling along the front of the thigh with slow passes and brief pauses over tender spots—great after squats, lunges, or hills.
Foam Rolling Routine for Runners Beginner
A guided lower-body foam rolling routine for runners that addresses commonly tight areas before training, after running, or on recovery days.
Foam Rolling Shin Beginner–Intermediate
Two shin-rolling options, starting with a lower-pressure setup and progressing to a more aggressive variation as tolerance improves.
Foam Rolling Serratus Anterior Beginner
Targeted foam-rolling technique for the serratus anterior and lateral rib-cage region to address soft-tissue tightness around the shoulder blade.
Foam Rolling Glute Beginner
Target the gluteal region with slow, controlled rolling to address posterior hip stiffness and prepare for mobility or strengthening work.
Foam Rolling Exercises for Recovery, Mobility & Soft-Tissue Prep
This foam rolling exercise library includes 10 free foam rolling videos focused on recovery, mobility, soft-tissue preparation, and movement quality. These drills are designed for runners, athletes, and active adults who want simple ways to address tight calves, quads, glutes, hamstrings, adductors, and lower-leg stiffness.
Browse foam rolling techniques for common problem areas that can influence running mechanics, hip motion, knee comfort, ankle mobility, and general training recovery, along with a complete follow-along foam rolling routine for runners. These videos are meant to help people understand setup, body position, pressure control, and how to use a foam roller as part of a broader warm-up, rehab, or performance plan.
The foam rolling videos on this page are created by the doctors at Elite Performance Institute in Naperville, IL, and are commonly used to support mobility work, soft-tissue tolerance, running preparation, post-workout recovery, and performance-based rehab for active individuals throughout the Chicagoland area.