Foam Roller: Guided Myofascial Self-Massage
Guided foam rolling (self-myofascial release) to recover the muscles after exercise.
PhaseCool-down
Duration10 min
Ages16–18
SpaceAny space
EquipmentFoam roller
IntensityLow
How to play
- Calves: seated, roller under the calf, roll from ankle to knee.
- Hamstrings and quads: roll slowly along the back and front of the thigh.
- Glutes: sit on the roller with one leg crossed over the other.
- Upper back: arms crossed, roll between the shoulder blades.
- 45 seconds per area, pausing a few seconds on tight spots.
Rules
- Never roll over the lower back or joints.
- Comfortable pressure, no pain.
Variations
Easier
30 seconds per area with light pressure.
Standard
45 seconds per area.
Harder
Pause on tight spots.
Adaptations
- Injuries: avoid the affected area.
- No roller: tennis ball against the wall.
Learning goals
- Support muscle recovery.
- Learn self-care routines.
Add this activity to your lesson
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