How to Foam Roll (Massage) Entire Body with Good Form & Technique.

"Famous" Physical Therapists Bob Schrupp and Brad Heineck demonstrate how to foam roll (massage) your entire body using good form and proper technique.
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[@Coffee_Addiction_Good]

For myself 1) 3:02 Ant.Tib 2) 3:53 Post. Tib 3) 4:55 Hamstrings 4) 5:48 Glut.+Piriformis 5) 6:14 Hip Adductors (Don't roll over Grt. Trochanter) 6) 7:12 Hip Flexors 7) 8:51 Back (Avoid Lumbar & Neck) 8) 9:20 Lat. 9) 10:22 Triceps 10) 10:50/10:56 Forearm ant./post. 11) 11:54 Rest & Stretch for posture problems

[@Karmer]

Thanks so much - super helpful 🙂

[@zureai]

For us* Ty i appreciate it !!

[@KayceeEnerva]

thank u

[@7asuja]

I really enjoy watching your channel! It feels like a cozy television series mixed with comedy and very good information!

[@NJM4444]

It’s got the ‘this old house’ cozy feel.

[@marcus102361]

Thank you for ur informative video! I just subscribed....

[@zureai]

I agree it feels like I’m watching a sitcom

[@nomad155]

"I like to be liked on the Facebook, Bob". I love these guys!

[@MagnificentMudblood]

"I use a foam roller everyday, do you?" "Not everyday, but I use it when I use it." LOL

[@janetkuria3983]

Very informative

[@jacobthompson3176]

@@janetkuria3983 jgodopdot

[@antoroos8990]

"I use it when I need it"

[@missyla2u]

LOL yes that comment is funny

[@pomidorkac]

😂

[@NissrineA74]

I lay the roller horizontally on the wall and lean my whole body on focusing on the traps and roll back and forth. Works like magic. Thanks for the video idea. Awesome tips.

[@anamerican2251]

Thank you for this , just tried it and it’s incredible !!

[@c.r.8c.r.828]

if you foam roll the lower back make sure you u have enough upper body strength to stabilize the rolling motion. Lower back rolling is only beneficial if you have lower back muscle to roll out. Im 27 and been experiencing a bulging disc since 18 years old and once i learned/ discovered full body foam rolling its been a game changer for even that lowet back muscle development. Been foam rolling seriously since i was 21 years old and will never stop.

[@salvadorfeliperodbec]

2 physical therapists one foam roll.

[@PilotDaveLI]

I see what you did there.

[@brink2961]

Lol

[@msjay5085]

Oh heell nahh.

[@CL-cn2sc]

@@PilotDaveLI can you explain lol

[@Nimmins]

💩

[@aprilm3097]

Please don't stop your videos, ever! Ha ha! Love them. I have relied on PT for over 30 years to stay healthy. In the Navy I had the luxury of being referred to it for sports injuries and anytime I thought I needed it. I am a believer and love you guys! I will follow you through my retirement. I'm available for testimonials ha ha!

[@janethagy8871]

I love you guys! Thank you so much for taking the time to share your knowledge and with us!

[@1018Stacey]

Thanks for sharing different techniques to do with a foam roller. I sit on mine and help my hamstrings and then do my calf muscles. I used the roller up and downthe wall for my back between my shoulder blades to my low back. I have done this for a little more than a month now, it's seems to be helping me a lot.

[@jimmypapanikolau4117]

You guys are awesome!👍

[@joe-zf7fx]

shin 3:20 calve 4:14 hamstring 4:45 Glute 5:36 hip abductor 6:12 hip flexor 7:03 back 7:45 triceps 10:14 forearm 10:40 pec and shit 11:30

[@bassrabbit9]

Thank you!

[@anitajones7090]

Thanks. Good to know I was using my roller the correct way. I use it after I jog. Really helps my calves. And lower back.

[@sonjamoses6927]

I like you guys, because you TEACH & SHOW with HUMOR

[@tylerstokka7564]

You guys are fantastic. Very warm, informative, comical, and yet still to the point. I dig it. Thanks much 😁🤘

[@petersimons1006]

You guys are so awesome & generous with your expertise! I’m a European & I love your channel, & follow & like you across social media - thank you so much; you’ve helped me such a lot to manage my body’s muscular/skeletal health. Kudos to you both 😘

[@anamerican2251]

If anyone has a hard roller but would benefit from a less dense one , consider rolling a towel around it and securing it with either a few rubber bands or something similar

[@skyejacques]

Thanks that's such a good idea!!

[@broctober]

Thank you for all the suggestions. You are a nice duo , very comforting and inspiring. Please advise me how to strengthen the neck muscles since while a lot of pleasure is gained rolling but at the end , the neck feels too tense. Thank you in advance.

[@conundrumconundrum5589]

I thank you two a great deal for the videos. I recently learned my PT for DDD would cost me $2K out of pocket. I cant afford that so I have to depend on your videos. Thanks again.

[@songsofthecentury3909]

So what did you learn from this video?

[@LordDarthRevan1]

Perfect video. Didn't know exactly how to foam roll and you guys definitely helped

[@cangirl313]

Very informative and precise instructions. I just got on board with using a foam roller and it’s incredible.

[@jeffrosenberg1700]

You guys are great!! The info is spot on and I really enjoy watching you guys

[@daithi007]

Great information thanks!

[@NewbArchitect]

I get a workout just doing rollers alone! Great tool for everyone

[@jagodahroboni]

Same! My arms are so weak and today I was wondering what can I do to strengthen them and doing foam roller everyday seems to be a good workout 😂

[@tesscot]

Excellent demonstration, thanks.

[@tamirajohnelle4700]

Lol I love the song at the beginning🤣

[@janicemaceachern1004]

I'm glad I've found you two! You have taught me a lot.

[@heidipurcell5077]

Thank you for this video. This is helping so much.

[@BobandBrad]

You're welcome! Glad we that we could help you!

[@plantbased5791]

Thanks bob and brad I needed this

[@va5006]

Amazing 🙌🏾 thank you 🙏🏾 I will be doing this regularly

[@slynn7816]

I’m grateful for this very informative video!! Thank you

[@crazy1whodgetshot]

Thank you so much for helping me survive the pandemic ♥

[@jangucreates]

I love these guys! You guys scored a New sub with me with how cute they are together plus the preventative runner injury info

[@melaniedelacruz7685]

Thank you for the video! I loved it. I usually tear up a little when foam rolling, but this time I was also rolling with laughter.

[@nicmont4230]

Holy crap. I’m using this thing for the first time, and it is intense. Thanks for the video.

[@kristineabuy9185]

So glad I found this video.

[@anac4950]

Loved this!

[@Eternal_11_Sasha]

That lat roll is great! I never thought of rolling that area but man it felt great! Thanks for the wonderful video!

[@BlaineDP]

Love the opening quote. I foam roll with the hard black 36" roller nearly every day before bed time or if I tweak something during the day. I am 43 years old, 6' 1" and do lift weights and try to stay somewhat athletically active. I started using it after pulling a hamstring to aid in healing. Everyone needs to understand that using the hard black roller feels like you're rolling on concrete for the first month. The first few times can be a bit painful...but for the 1st month or more wear a thick sweatshirt, or 2 sweatshirts ect..to help pad it more. BUT after a month or so your whole body starts to get used to it, loosen up more ect..and you get so you don't need as much padding and eventually you get to the point where you don't need to use any padding and just wear a t-shirt or even no shirt. It takes a little while to get to that point but it just shows how much your body changes going from it feeling like torture to the point where you sleep better after you roll in the evening. My experience has been to roll as close to bed time as possible, drink some water just before or just after rolling and it's like getting a full body massage before going to bed. I spend 5-10 minutes rolling 5-6 nights a week before I go to bed and it makes a HUGE positive difference. I've read where you're supposed to roll with the most pressure pushing fluid "towards the heart"..but I haven't noticed much difference between just using equal pressure in each direction and trying to use more pressure while rolling "towards the heart". Also, rolling is a bit of a work out.. you are manipulating your body around and at times you're kind of in a planking type position so at times it isn't easy to do and requires some effort. But if anyone is wondering: Rolling is SOOOO worth it! I recommend it to everyone. Of course if you're having lots of pain issues this is just one tool..you may need to work on flexibility, strengthening muscles for stabilization, muscle imbalances, see a doctor, see a chiropractor, see a PT, may have an old injury you need to finally deal with ect.. so don't think that rolling is a fix all for everything..but if done properly it can help alleviate A LOT of pain over your whole body.. :)

[@motorcitykitty700]

Great, encouraging post BlaineDP! And thank you for the sweatshirt-first recommendation. I have a very stiff foam roller with groves in it and sometimes it gets really intense. I like it, but at the same time (and as a new foam-rolling person) can only take so much. I'd love to keep working up to more, and I think your tip will help me do just that!

[@BlaineDP]

Cool..glad I've inspired someone! I've never used one with grooves in it..but I can see how that would/could change the overall feel/function of a roller. I'm sure there are reasons why some have grooves in it but IMO, I'd just go with a solid 6 inch round roller without bumps, grooves, any kind of pattern in it. I even have an 18 inch smaller one I take with me when I travel.

[@zureai]

I have one of those hard ones .. i use it on and off every couple weeks lol. Maybe i should stay consistent because it always is a feel good type of pain

[@soumailadoumbia8724]

Thanks doctors for your helps!

[@juandaman666]

IM 20 YEARS OLD AND THOUGHT MY BODY WAS BREAKING DOWN BUT THIS VIDEO MADE ME FEEL MY AGE AGAIN😭literally thought there was something wrong with me from working out and not even being able to bend over because my back was so tight😪😪😪😪

[@dixcreek]

I just love you guys and I always learn something!

[@erinstratton9276]

I love these guys 😂

[@kirstymacfarlane1620]

I got a foam roller for £2.50!! And I have a coregeous ball for your abdomen and it's really nice if your stomach is feeling tight. Would love to see what you guys thought of it. Thanks for giving me a foam roller work out!!

[@lucassamsmusic]

Oh my God the jingle at the beginning. 😂😂😂 Instant subscribe.

[@WazigeLogica]

Hello Bob & Brad, first off thanks for all your free generous humorous info. Any advise on how to safely pull down something heavy from a shelve that is at or above shoulder height? A demo would be great!

[@paulopiedadept]

I usually got down to the belt line because I get a really nice POP in the lumbar spine area. It doesn't hurt at all, the POP actually relieves tension

[@azpeach5680]

This is perfect information!!!

[@jimjambananaslam3596]

Whoa, I've never thought of laying on it lengthwise like the last stretch, that works great!

[@tonyapomeroy9170]

I have had my black one for close to a week. My acupuncturist suggested I get a black on to use. It has changed my life. I may be doing some things wrong, but I feel soooo much better!

[@etherealdeal1792]

Why black?

[@JackOllie4]

Thanks! Love watching your videos every day and getting great information to feel better!

[@littleleafy]

What would we do without you guys? I just foam rollered muscles I didn't know I had thanks to this video 😉

[@ehsther]

Omg I just discovered you guys and I’m obsessed! You guys are so adorable and funny and your videos are so informative! I’m following this video with my foam roller. Subscribed immediately🤍

[@brendathompson3758]

thank you for such a useful demonstration👏👏👏

[@BobandBrad]

You are welcome 😊

[@dayesimpson]

OMG! You two are fantastic! I am a Yoga Instructor and over the past few weeks, my right knee has begun to hurt like nothing I have ever felt before. Luckily, my boyfriend owns a foam roller and started with me opening up my IT Band which is so painful on my right side as well as watching your video three times to open up my hamstrings and hip abductors. You both exude such warmth, fun and alot of great information - thank you!!!!

[@supra2k8]

Don't foam roll your IT Band, look up AthleanX or Jeff Cavalier, he'll explain why you shouldn't foam roll it and what to do instead. There is a reason these guys skipped the IT Band, instead rolled right above, I hope this helps.

[@dayesimpson]

@@supra2k8 Ok, thank you very much

[@supra2k8]

@@dayesimpson you're welcome

[@merher]

What do you guys think of walking like they did in medival era (front pad of foot hits ground first) vs how we walk nowadays (heel hits ground first)?

[@JohnyScissors]

That intro is incredible

[@frankbarresi3480]

Thank you very much for the instruction here. Great overview! What size/type of foam roller should I get? I am interested in these exercises however, I'm not sure what foam roller to get. I am 5'11" and 190 lbs., 61 yrs old and fairly active. I'd like to do a number of exercises with a foam roller but I am not sure of the exact type to get. Thank you!

[@janetkuria3983]

Very informative

[@Shadownailshot]

I'm trying to learn more about how to use my foam roller, but I gotta say I really enjoy the low back above the belt line

[@motorcitykitty700]

This was great. I just bought a foam roller at Costco last weekend. I bought it in the hopes it would help me relieve upper and lower back tension. THEN this video comes out and I see you can do so much more with a foam roller than I imagined, AND you're not supposed to use it on your lower back. I followed all the instructions in this video, spending a lot more time on my glutes and upper back. Man! I feel like I just got a full body massage (except for the fact I had to exert energy and therefore, I worked up some body heat). This video was very good and timely. QUESTION: B&B - what WRIST tips do you have for doing these exercises? I felt that some exercises really strained (hurt) my wrists. COMMENT: B&B, you have the Vikings and the Pack displayed very nicely, but what about the mighty Lions? Go with the top of the NFC North, baby! Or, the top after week two that is...😜

[@melsaroyan1090]

The Click and Clack of Physical Therapy. Hilarious guys. :)

[@treehugger0105]

❤️ I never thought of that comparison, but yes!

[@dottyhazell2562]

Hi from Australa. I love rolling the lumbar lower back area. It gives me a nice stretch. I had a car accident 8 years ago and broke hip and pelvis in 3 places. When I get right down in my lower back it's such a relief.I even kle to rest my hips on the roller with the rest of my body on the ground

[@paproduction9809]

Thanks 🙏🏽

[@aler2047]

What kind of foam roller do you recommend for back and shoulder pain.? Thank you.

[@fufu9889]

Intro song is the best thing ever

[@dakotavance8239]

Awesome video guys. Thank you. I see the packer cow in the back too! Gopackgo!

[@waynefilkins8394]

I did it b4 bed last night and slept better and felt better in the morning. It's basically like any massage, gets some trigger points and tight muscles down to increase bloodflow.

[@alfredalfredo5080]

❤️❤️❤️❤️❤️❤️great guys !!

[@deepakvrao]

Thanks. Nice video. How long do you suggest rolling, say, the calves for shin splints?

[@sundancer7381]

You use the medium density foam roller.....but your Amazon page shows the soft foam roller. Use the soft foam roller for beginners?

[@thenativebrookie]

Yayyyy I have the same blue foam roller

[@Boissinova]

Brooke S yayyy

[@katherinerosemore274]

Is medium of soft density as stated in the links description?🤔

[@houndlifevlogs1055]

I need to get one of these

[@MsLjones111]

My favorites

[@bhojrajnagora278]

very nice and energetic exercise , what is the measurement of foam roll, it seems diameter is 8 inches and length is 30 inches the density is not clear for purchases thanking you

[@ArzuManashirova01]

is foam rolling ok for compression fracture T12 that has healed?

[@davecharette2812]

the trigger point ball for the bicepts and chest is good

[@monacali84]

Thank you for the video! I clicked your link to find the blue roller but I can’t find it. What is the name of it and the neck support as well

[@katebrown9110]

Are there any way to foam roll the neck. I have neck pain and use a hand plastic spiked roller and that work pretty, but was wondering if there is anything else I could use?

[@GodDamnit7711]

Can you do a video on thoracic outlet syndrome.

[@debbielynnsmellowminutesme7909]

Hey guys !! Which roller can I use for costochrondritis or if and how to use this for on going costochrondritis. I saw one video on that issue but I didn’t see any stretches for it

[@sohailashealthyPhysique]

Thanks for the complete massage! Will invite my Clientele to take part as I do my DEMO! Lol

[@craigkelly3588]

Any ideas on how to use a roller to stretch out the Adductor muscle group?

[@Trishagram]

I am interested in getting a roller. I have extreme tightness in my back due to back surgery years back. Have been to PT numerous times but just stopped and do need something to massage my back. I am confused on which one you recommended. I saw a couple that color but are different prices. Please help, tks

[@Sebastopolmark]

I just received one from by brother who is a runner and uses it every day. Bob & Brad did not say how long each roll should be. When is enough is enough?

[@WillPalenscar]

Hey guys I love your videos and want to order this but do not see a link to the foam rollers. I believe I have found it on Amazon but want you all to get the credit

[@creativecontent8919]

any advice on how long to do each exercise?

[@roz7056]

I have had fusion surgery is it safe to use a foam roller

[@mm4chelle]

I love these guys. Are they Canadian? For some reason I feel they are Canadian 😀😍😄

[@27pugsly]

Michelle Marble Halling no eh! There from Minnesota bordering Ontario LOL ! That’s what I originally thought when I asked them eh!😂

[@PrairieGirlio]

They remind me of Bob and Doug Mackenzie...maybe that's why :)

[@janedmunds4218]

I've always heard Minnesotans are such nice people, and these two are.

[@SunshineSurfsup1]

You’re in great shape.

[@normansalsedo4069]

7:18 “The wild women, the wild women. The rippin and the tearin’, the rippin and the tearin’”

[@JJLiu920]

Is there anything that we should pay attention for example the direction at which we should roll the muscles so that we don't actually end up damaging them or making them too loose etc?

[@SuperLaborn]

Jim Yeo go the direction of the muscle fibers.

[@justxenaa5489]

So painful but feels really good after the fact

[@carlamorrison1950]

We have the blue foam roller and my son who runs XC and swim uses it daily for his legs after practice. Is it possible to use in the chest/heart area? Son gets muscular chest pain after an XC race and Dr.says its muscular related and to take Ibu. for races or quit running until it gets better.(He has had a chest x-ray, echo, etc everything is normal, we think he must have pulled something lifting or just how he runs because its been months) Maybe the lat roll?

[@fruitytarian]

Just got myself a foam roller. Searched for "how to" videos and of course I had to watch your video first. Thankyou Bob and Brad!

[@jacobburke9679]

Can foam rolling around the glutes inflame the sciatic nerve and cause sciatica?

[@milk808]

Yo Brad, what model New Balances are those?

[@lizzlemmon6895]

These guys are adorable!

[@littlepixy2]

I love foam rolling my lumbar! I've had hip issues for years and the best thing I've found is to put something right under my lower spine and relax over it. It really helps stretch out the back of my hips. Of course, I'm not the pro, so maybe it's not helping as much as I think it is haha

[@dottyhazell2562]

JenaCurrie I find the same....

[@motorcitykitty700]

Me too, just as you stated JenaCurrie.

[@krhodes02]

I do that too!

[@SuperLaborn]

Not good to foam roll your lumbar for a few reasons 1) the mid back (thoracic) has the rib cage to protect and stabilize the spine so as to not cause hyper mobility to the vertebrae. Too much pressure on the vertebrae due to less stability 2) most people have issues with kyphosis in the mid back, and lordosis in the low back. So a self administered myofacial release would be great to release that kyphotic nature of the mid / upper back. The low back predominately ( due to secondary curves ) has a tendency to become tight, meaning forward trunk flexion would be better for the lumbar region. It’s just safer to not foam roll the lumbar region, it’s best not to mess with that area when it comes to this type of release.

[@vonmilash823]

Would rolling your wrists and forearms help with carpal tunnel?