Foam Roller Exercises | Full Body Routine

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As always, please check with your doctor or physical therapist before starting this or any exercise routine. Honor your body and move mindfully. Remember to back off if something hurts, and skip any parts you feel you need to keep it safe.
Positive Feel Good Fitness,
-Caroline Jordan
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The foam roller is a type of self-myofascial release tool in which pressure is applied to certain body parts to relieve pain.
Now a staple warm-up and cool-down in many gyms, the foam roller has been found to significantly increase range of motion and improve recovery.
Looking to learn how to use the foam roller to massage your full body? In the KZbin video below, I will lead you through foam rolling techniques for the entire body from head to toe. It's the perfect routine to use after a workout or at the end of a long day. Here is a list of the muscles you'll be rolling out in my full body foam rolling routine:
Foam Roller Exercises | Full Body Routine
Upper back
Shoulders
Lats
Spine twist and hip flexor release
upper hip
Butt
IT bands
hamstrings
calves/ankles
shins
quads
inner thigh
chest
Chest expansion stretch
Ready to rock and roll? Grab your foam roller and press play on the routine!
For best results, make regular foam rolling a consistent part of your daily life. Just a few minutes makes a big difference! Do a few of these foam rolling exercises for a couple of minutes each day and you'll see improvements in how you feel and perform. I made this video so you can use it often to feel better, move better, and live better! I hope it's a routine you come back to for healthy, happy muscles.
Do you use a foam roller? What are the muscles you always want to massage?
If you liked this video, be sure to hit LIKE, subscribe to the channel, and share this video with someone who could benefit from this foam rolling routine too!
Love rolling with you. Cheers to keeping our muscles happy and mobile!
Caroline
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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[@kellyjacobs5790]

I think I sweat more in 15 min of foam rolling than in an hour of running. Also, my phone originally autocorrected sweat to swear, and that's definitely true too.

[@dyllanusher1379]

Lmao

[@DaveOwenEdinburgh]

Foam rolling isn't always immediately pleasurable. But having such a friendly and encouraging presence means I'll bookmark this to come back to, because it'll makes getting the foam roller out a far less daunting prospect. Thank you!

[@generationx9294]

Hi Caroline 🌞 I'm an active 51 yr old female and have been experiencing terrible hip pain past 5-6 wks. The other day my physical therapist told me I have some pretty good bursitis going on, predominantly in my left hip. And ironically, it's from exercising and too much cardio.. hiit cardio, etc He showed me different exercises in his office.. among them, utilizing a foam roller and suggested I invest in getting one to work out my IT muscles, etc. Today, Amazon just delivered my black foam roller just like yours. All I can say is WOW. First time using it and already feel super relaxed and loosened up. Your exercises are fantastic, your routine & instructions are easy to follow and you are an absolute breath of fresh air 🌻 thank you for what you do! I subscribed and will also follow you on Instagram🙏🏽🌸🤙🏽 edit: *PS* From your Instagram page, I saw you're in San Diego like me!! 😎😘

[@gretski654]

This video has honestly done more to improve my quality of life than anything else from the past year. Thanks Caroline!

[@KarlieJJohnson]

"I'm so glad we're doing this together". Me laying in bed with my cat...... "Yeah... Together......"

[@MORBmb]

Bought a foam roller and I’ve been looking for videos this one is good and I love the cheery vibe so I will be defo coming back to this

[@elizabethvaughn5694]

That first shoulder roll popped my shoulder like NO OTHER 😂 I feel SO MUCH BETTER

[@mckenna5776]

I've tried different videos but none of them hit the spot like this one. Helps me get back in the gym feeling brand new. Thank you!

[@joelmiller2539]

i just got a foam roller for the first time today. HOLY GOD. i'm gonna be exploring this more. i think i definitely need it!

[@MariaANDSunday]

I feel amazing! You speak my language. I love when you remind us that we have only ONE body Thank you for your great work

[@pembie7859]

Back here again!!! Always love it! Request a specific full upper body foam roll neck, traps, chest, back, last, tris and biceps and of course snow angles - don’t think KZbin has one

[@WWE2012123]

This helped me out a lot! haven’t felt this good and mobile in a while thank you so much!!

[@captainkielbasa5471]

Fantastic! Finally found a good stretching routine for my training

[@Human-Mechanic]

I'm so glad we did this together

[@brandonharmon9807]

This was very helpful. Thank you for taking the time. I will definitely watch your videos again

[@jh3127]

You’re amazing!!! Love this so relaxing

[@TheNewTravel]

I bought a foam roller to help stay loose during quarantine. I live in a small apartment and can tell my body isn't getting all the movement it needs. Anyway this is my first time following a foam roller exercise and it helped a lot! Thanks for the great vid 👍

[@danielsullivan679]

So happy I found you. At 63 years old I just accepted that I was going to be in pain all the time. I know now that this is a daily commitment. Thank you!

[@carolemardis8444]

I now have my husband practicing this routine daily with me! The "feel good" results are worth it. Thanks for sharing!

[@CarolineJordan]

You're so welcome!

[@dondada3986]

Thank you for this Caroline, it was a brilliant foam rolling walkthrough. I love your energy as well, it definitely made the pain more bearable whilst doing the exercises lol

[@felicidadashley]

Was so painful for me... I guess I need to do more and more!!! Love it!

[@gettingthatlove419]

Just did this routine with you! Loved it! Felt so good after! I will definitely be watching this video regularly :)

[@kmsubbu]

Amazing. She has a bubbly personality explaining things.

[@bodybody7538]

Thanks Caroline I love you very mach!😘😘❣💖💜

[@nourhansalloum822]

Such a lovely coach! Thank you girl !

[@adrianna3714]

I ve been looking for a follow along foam rolling video for ages! Thank you!

[@yogaqueen0830]

Love it...will definitely foam roll more often..Thank you Caroline! 😊

[@tanyalewis8645]

Awesome, just what I needed!

[@ruthhill74]

I am relatively new to foam rolling. With my very active exercise routines now, I found i was experiencing mild soreness. Your video was the first one I tried. I have done others but I keep coming back to this one. I always feel really great afterwards. This is my go-to foam roller video. Thank you!

[@pamhanna6792]

I love this Caroline. Thank you. I checked out your foam roller playlist, since I pulled my hamstring muscle, but didn't see one for lower body? Thank you again, Pam

[@skyeg1178]

Thank you so much, love this video, and your enthusiasm

[@samschmitt34]

I’ve been meaning to foam roll for a while now, definitely going to use this video everyday from now on!

[@vishadpokharel7759]

Nobody: Caroline: sometimes I like to watch myself in video when I do these exercises

[@PhoenixandMuser]

I bought a textured roller, having never tried a foam roller before. So much pain and I honestly don’t know whether I feel better or worse 😂

[@Cynthia-wz6dh]

This was extremely helpful!! So grateful.

[@richardvang9108]

Thank you Caroline, you are a good teacher!

[@CarolineJordan]

Thank you! 😃

[@margarettpama4114]

Finally i found your video and i can learn some idea how to roll my knee using the roller fitness, thank you and great video!!!😉

[@brittanyforsman1452]

Ooh I loved this! It hurt my IT band area, but I feel so much better afterwards. This was amazing after such a stressful week. Thank you so much!

[@RachelReeveFitness]

Thank you! I Jessy subscribed! I need this so bad and I love your upbeat voice as I cry thru the pain 😆

[@finiky01]

This was awesome! I have painful muscle knots all over my body and I feel Like this helped a lot!

[@arobe75]

I have an injured calf and found one of your workouts here - you are awesome! I love your attitude and all of the variety you offer :)

[@kenjiss7666]

Thank you Caroline. Very useful video for cooling down .

[@bridgethoward1025]

Omg I thoroughly enjoyed that. My knees feel better already. Thank u

[@lainleyh5805]

Thank you so much you have been very helpfull as I had just bought a foam roller and I have been experencing knee pain for weeks now and this feels amazing.

[@juliawolson6122]

Thank you, Caroline. This is one of my favorite foam rolling videos. I, too, love rolling my IT band. My whole body feels so much better after rolling. Don’t know why I don’t do it every day, since I am very physically active ever day. Trying to get in better shape!

[@kalejaeger7945]

Thank You Caroline!!! Awesome Workout!!

[@TheDemurrer]

Thank you for your EXCELLENT and FUN workouts!

[@CarolineJordan]

More to come!

[@meganreeves7118]

BEST FOAM ROLLING VIDEO EVER! I never considered rolling my rotator cuff or inner thighs! And YES to IT band. Its the only thing that gets rid of knee pain for distance runs for me. Thank you! 🖤

[@kathylee770]

I am so glad I found your video, It felt fantastic and thank you.

[@katiegarrard2656]

First timer here and foam rolling is no joke!! I had no idea how much this could help (and hurt :D)

[@paulinlim]

Love this! Thank you!

[@HROSAS14]

Love it! Great routine

[@365daysofmeditation]

Caroline! I've been doing this video once a week for a month now and my body feels amazing. Your directions are so clear and all you tips are on point! It was fun rolling with you this morning ;) lol Thank you!!

[@lazonya604]

I enjoyed this! Thank you!

[@oneworld279]

Great video without any BS! Very helpful, thank you! Liked and subscribed 😉

[@ryanimpink13]

Thanks for sharing your knowledge!

[@imovlog4543]

I always love foam rolling but when I’m alone I just go up and down my posterior chain one or two times and then I get bored… It was great to do this together!!!

[@yia7255]

I’ve had a foam roller on and off for years and never used it accurately. Your video is a godsend!!! OMG my body can exhale!!! IT band ouuuuuuch it hurts so good!

[@cesarmendez1269]

followed this routine for the first time and I loved it. first time with. foam roller and I feel like I wont work out today. thanks for this video

[@emilyjoy4307]

Loved this so much! Gonna check out the playlist :D xx

[@carolinaqgtz]

THANK YOU❤ Your videos help me a lot, great blessings for you🙌🙏🥰

[@TheSassback]

You are so encouraging!

[@VeronicaStraightLingo]

THANK YOU!! I NEEDED this!

[@loribacci7746]

Thanks so much for this video and your demeanor inspires me!

[@CarolineJordan]

You are so welcome!

[@bettycritch4093]

I loved your class. Thank you!

[@lukesullivan3567]

Great vid!!!!!! It feels amazing after leg day

[@magalykomarek5565]

Thank you ! You change my day!

[@fawnfindslove]

I love this routine. Thank you!

[@CarolineJordan]

So glad!

[@haleygeorge1347]

Omg.. actually crying after the quads and IT band... definitely need to do this more!

[@m1m588]

Love this!

[@stephaniejohnson9968]

Really useful, I’ve never really used a foam roller before so it was really great video.

[@RDd188]

Thoroughly Enjoyed the Video Lots of Information Probably need to watch it Again.... By the way Love ❤️ the way you Talk

[@Rsherota1]

Obsessed! Thank you!!!!

[@CarolineJordan]

Thanks for rolling with me!

[@camodude51]

All very helpful also love ur attitude

[@MicaTheGamer]

I’ve had a few ankle surgeries and have difficulty with modified exercise. I had to stop for a few of the leg exercises (especially calf holy cow!!) but I got through. Thank you so much for this. Will be doing it daily 🙏💕

[@RachelG2017]

Amazing!!! Thank you!!!

[@osasumweneweka2183]

terrific, marvelous, reluctanct, caroline Foam roll rountine ty High Fives Sasu and caroline

[@kianabalacich8649]

Thanks for sharing this video! Love how you explain each step clearly. I'm new to foam rolling, and I understood what to do much faster while watching your video than other videos I've seen.

[@CarolineJordan]

You are so welcome!

[@lowshimin9644]

This is great clear explanation and targets the core tight muscles thank you :)

[@susikerr165]

Your videos are amazing

[@cherie3000]

This was painful but somehow felt good, even after into the next day! My back and IT band felt bruised.

[@Osaretinosaretin]

Loved it🙏🏾

[@mehdiali9846]

Legend! Thank you.

[@claudiar039]

Aaaghhh it hurt so bad but I sooo needed this!! Thank you!

[@katequinn7430]

I feel like I just went through a meat grinder but oh my gosh I feel great! Just what I needed. EXCELLENT TUTORIAL!!! 😊thank you.

[@CarolineJordan]

You got this!

[@Youngbaked551]

So positive. I love.

[@jocelynbarrera5779]

That was great!!! Thank you 😊

[@CarolineJordan]

You're so welcome!

[@jh230377]

Great thanks 👍

[@payalgupta9622]

This is amazing

[@luzleal-esqueda5144]

Painful but felt relief...thku ...much needed

[@JustinMamacita]

Thank you!!!

[@tundec8885]

Thank you.

[@wagnernunes5950]

Feels better after the rolling. Before was painful. Cheers.

[@tarakrisnanda1671]

Thank you for posting !

[@CarolineJordan]

Our pleasure!

[@junor7502]

u are the bestttttt ,thanks Caroline 🤪🤪🤪

[@meg5902]

This was a great exercise!! I have just found foam rolling… and it is really helping my hip and it band pain. Thank you soooo much!!

[@3questionspodcast]

First time foam rolling and so some of the positions were a bit awkward, but afterwards I felt amazing. 🙏🏾

[@collinseay3138]

Life changing

[@bonnievega9783]

You are so amazing! Thank you so much for all the wonderful videos you are appreciated!!! :)

[@CarolineJordan]

Glad you like them!

[@lilyzheng8477]

thank for shearing