10 Minute Foam Rolling Routine to Relieve All Aches and Pains

10 Minute Foam Rolling Routine

Feeling tight? Got aches or pain?

Or do you feel like you could use a good massage?

Stop yourself from going to your local massage parlor…or sitting there and doing nothing… and instead pick up a foam roller and bust out this 10 Minute Full Body Foam Rolling Routine!

Skip to 10 Minute Foam Rolling Routine to Relieve All Aches and Pains

Foam rolling is a great way to relieve aches, pains, knots, and muscle tightness that we all pick up throughout the week.

It is also a fantastic way to relieve back pain!

Whether you’re sitting at a desk or doing a more active job, doing the same thing over and over again will lead to knots and muscle tightness in your body. This can lead to loss of mobility and a general feeling of discomfort.

Foam rolling is also great cool down to do after a killer workout! It’ll loosen up your muscles and release some of the tightness they have picked up during the course of your workout.

Picking up a foam roller will work wonders and can relieve some of your tightness and pain in less than 10 minutes!

Benefits of Foam Rolling

Foam rolling comes with many benefits that can’t be found anywhere else and it doesn’t have any disadvantages as long as you are using good form and technique when doing it!

Yoga also goes great with foam rolling!

They are like peanut butter and jelly! Or cookies and milk!

If you love this post so far you might also love 8 Yoga Poses for Beginners!

My friends over at GymPlans.co wrote it and it would go great with your new foam rolling routine!

Increased Blood Circulation

Foam rolling is a great way to increase blood circulation to areas that may not get as much blood as they need! And it has been proven!

A study took 21 participants and had them foam roll the front of their legs for only 3 minutes. Blood flow was measured before foam rolling, right after foam rolling, and 30 minutes after the foam rolling routine.

The study found a measurable increase in blood flow immediately after and 30 minutes later!

An increase in blood circulation comes with many benefits for people of all ages!

Blood circulation is easily one of the most important functions in the body…because without it you’d die…

Blood is vital to the brain and other organs because it provides a little something called O2. Or oxygen.

An increase in blood flow can also promote healthier skin and helps cell growth!

Deep Tissue Release

When foam rolling is done correctly, it will release aches and pains deep in your tissue! It can break up scar tissue and get rid of aches and knots that have outstayed their visit

This can help address problems such as muscular tension and imbalances, posture, strains, tendonitis, joint movement, and chronic pain!

-Increased Motion and Mobility

After you’ve released the aches and knots in your back, legs, neck, or anywhere else you’ll more than likely find you can shake and move like never before!

That’s a bit of an exaggeration…

A more true statement would be, “you’ll definitely feel better and more than likely be able to move better”.


How to Foam Roll

Foam rolling is easy to do and easy to get started if you’ve never done it!

  1. Find an open area and get a hold of a foam roller or small firm ball.
  2. Start Rollin!
  3. Go slow and steady for 1-2 minutes for each area
  4. When you find a nasty know rest on it for 10-20 seconds
  5. Be consistent! Foam roll 2-3 times per week
  6. NEVER foam roll over joints or around the knee capsule.

If you need more pressure, put more weight on the area, if you need less, take some weight off of it!

10 Minute Foam Rolling Routine

If you prefer videos, here is a great 10 minute foam rolling routine that is very similar to the one I created! Check it out if you don’t know how to do any of the exercises I list or if you just prefer the video!


1:30 Minutes

While sitting on the roller, cross your right leg over your left knee and lean toward the right hip. Use your hands on the floor for support. Roll the right cheek out. Switch sides.

Quads/Hip Flexors

2:30 Minutes

(4:00 Total)

Lie face down on the floor and place the roller under your hips. Lean on your quads (1 at a time or both) and roll between your hips and knees.

For the hip flexors, lie higher than your quad and leave one leg off the side of the roller as you roll one side at a time.



1:30 Minutes

(5:30 Total)

Sit with your right leg on the roller, left knee bent, hands on the floor behind you roll from just above your knee to right below your glute. Switch legs.


1:00 Minute

(6:30 Total)

Sit on the floor with your legs out and with your hands on the floor behind you. Place the roller under your knees. Roll along your calves from your knees to your ankles and back again.

IT Band

1:00 Minute

(7:30 Total)

Lie on your right side with the roller just below your hip. Bend your left leg and place that foot on the floor. Roll the side of the right leg between the hip and the knee. Switch legs.

Lower Back/Upper Back

1:30 Minutes

(9:00 Total)

Sit with the roller behind you. Lace your fingers behind your head and lean your upper back onto the roller. Tighten your abs and glutes and slowly roll up and down.

I personally like to roll a little of to the side of the spine and not directly on the spine.


1:00 Minute 

(10:00 Total)

What Ever Else Needs a Little More Love

You will be over the 10 minute mark if you add this part or if you added extra time on the other parts.

But you know your body best and what needs to be foam rolled!

Give anything else that is tight or sore an extra minute or any areas I didn’t cover!

How do you feel now?

Loose, relaxed, mobile?

I’m sure while foam rolling you wanted to punch the ground or a punching bag because foam rolling is uncomfortable!!

But you bore through it and now you get to reap the rewards for your efforts!

If you loved this post you would love bing apart of my email list called the GAIN TRAIN!

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Hey I'm Mr.Workout! I have a passion for lifting, working out, the gym, and helping others out! Thanks for stopping by and reading my content! Let me help you on your journey. Join the GAIN TRAIN today and get post updates, free workouts, tips and tricks, and more!

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