Foam roller exercises for seniors

Discover foam roller exercises that you can do to improve your joint mobility or relieve pain.

Foam roller exercises can be done in two different ways: they can be used for regeneration, where the fascia training with a roller is done slowly, or they can be activated by quickly rubbing the roller over your body. Foam roller exercises for activation are ideal as a warm-up for your workout regimen, while slow foam roller exercises can help with regeneration after sports or everyday stress. You can also relieve tension if you have been sedentary and have spent a lot of time sitting, for example with fascia training with a roller. Foam roller exercises are also great for beginners. So get started now! Here you will find an overview of all foam roller exercises

Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.

Calf Massage

Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.
While rolling out, slowly turn your foot to the right and left. This way you massage even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg.

Calf Activation

Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.
While rolling out, slowly turn your foot to the right and left. Then you will reach even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg.

Hamstring Massage

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.

Hamstring Activation

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Quickly roll out the back of your thighs.

Glute Massage

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Turn slightly to the side to work more of your gluteal muscles.

Glute Activation

Tibialis Massage

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Slowly roll out your lower leg.
Turn to either side as you roll out to work more of your lower leg.

Tibialis Activation

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Quickly roll out your lower leg.
Turn to either side as you roll out to work more of your lower leg.

Reverse Crunch

Start in the supine position with the BLACKROLL just above the buttocks. Stand with your legs bent. Lift your legs alternately to the vertical position.