Exercise chart with foam roller: Complete routine to relieve back and legs

1 Upper back release 

• Tool: Rollinn Peanut (Peanut).
• The problem: You spend 8 hours hunched over the computer and by the end of the day your back feels heavy.
• The exercise: Place the peanut on the floor and lie on your back so that your spine is right in the central groove of the device. This is vital to avoid pressing the vertebrae. Start in the middle back area and gently roll toward the shoulders.
• The trick: When you find a tense spot, stop. Take a deep breath and let the weight of your shoulders fall backward, trying to touch the floor with your shoulder blades. It’s the perfect ally against poor posture.

2 Quadriceps Release (For Runners and Cyclists)

• Tool: Rollinn (Classic roller).
• The problem: Heavy legs, feeling of heaviness when climbing stairs, or sore knees.
• The exercise: Get into a plank position on your elbows, with the roller under your thighs. Roll from the hip to just above the knee (never on the kneecap).
• The trick: If you want intensity, cross one leg over the other to double the pressure on the thigh that is resting. These vibrating massage rollers make this movement, which is usually quite intense, much more tolerable and effective by slightly "numbing" the superficial pain signal.

3 The Glute "Reset Button" 

• Tool: Rollinn Ball (Ball).
• The problem: Pain in the lower lumbar area or "false sciatica" from sitting too long or overload from running.
• The exercise: Sit on the floor with your knees bent. Place the ball under one glute (on the fleshy part, not the bone). Cross that side's leg over the other (forming a "4"). Find that painful spot and hold the pressure for 30 seconds.
• The trick: Make small circles over the pain point. The ball's vibration will dissolve the knot much faster.

4 Core Activation and Stability (Very useful in Pilates)

• Tool: Rollinn (Classic roller).
• The problem: Lack of core stability or lower back pain due to abdominal weakness.
• The exercise: Here we enter the realm of foam roller in Pilates. Lie on your back with the roller placed longitudinally (along your entire spine, from head to sacrum). Find your balance. Alternately lift one arm and the opposite leg without falling off the roller.
• The trick: This exercise is not meant to massage, but to connect your brain with your deep muscles. Being an unstable surface, it forces your abdomen to work three times as hard to avoid falling. It’s active recovery, as you relieve your back while strengthening your abdomen.

5Treatment for Plantar Fasciitis

• Tool: Rollinn Ball or Peanut.
• The problem: Plantar fasciitis, tired feet after a day on your feet, or cramps.
• The exercise: Standing (or sitting if you prefer less pressure), step on the ball with the arch of your foot. Roll from the heel to the toes applying progressive pressure.
• The trick: It’s ideal to do it as soon as you get home, even before taking off your work clothes. Releasing the plantar fascia has a chain effect: it relaxes the calf and even the hamstrings.