A 5-Minute Foam Roller Workout Plus Gift Cards for your Valentine!

Recover from a tough gym day with exercises to help sore muscles.

Tight, achy, and just plain stiff sometimes? We've all been there. While a foam roller can be a great prop for a killer workout, it's also the perfect tool to help ease aches and pains after a killer workout or a particularly long day.

These five foam roller exercises are going to make you feel so much better, especially if you commit to doing them a few times a month. Whenever you need some relief, grab a roller and do each move for one minute. The harder the roller, the more pressure it will put on your muscles. A great, budget-friendly roller that I recommend is the ProsourceFit High-Density Foam Roller available for $17.99 through my Amazon store.

Kneel and Roll

  1. Turn your roller parallel to your shoulders and start with your hands on the floor, making sure your shoulders, elbows, and wrists are aligned. Carefully bring one shin at a time on top of your roller, keeping your abs pulled in so you can stabilize.

  2. Carefully roll back and forth to massage your shins. Keep your core firm to ensure the pressure stays on the tops of your legs and not in the back, and maintain pressure in your hands. For an extra perk, rock side-to-side not just front-and-back.

Crossed Calf

  1. Start by sitting on your backside with your hands pressing firmly into the floor just behind you. With legs outstretched, bring one leg on top of the roller and cross the other ankle over the top of that leg.

  2. Push your backside up and off the mat without sinking into your shoulders, and roll back and forth. When you feel one side loosen up, switch to the other side.

Inner Thigh Release