Table of Contents
Part 1 Getting Started 7
Foam Roller: The Magic Bullet? 8
Why Use Foam Rollers? 9
Choosing a Roller 11
Before You Begin 12
Part 2 The Programs 17
General Fitness 21
Proper Posture 22
Hamstring Flexibility 23
Shoulder Flexibility 24
Baseball/Softball 25
Basketball 26
Boxing/Mixed Martial Arts 27
Cycling 28
Football/Rugby 29
Golf 30
Running/Jogging/Hiking 31
Rowing/Kayaking 32
Skiing: Downhill/Cross-Country 33
Swimming/Surfing 34
Tennis/Racquetball 35
Part 3 The Exercises 37
Seated Series
Pelvic Tilt 38
Ankle Sequence 39
Lying Series
Supine Orientation 40
Supine Stabilization-Arms 41
Supine Stabilization-Legs 42
Supine Stabilization-Combination 43
Supine Marching 44
Supine Pelvic Lift 45
Pelvic Lift Marching 46
Supine Leg Press-Out 47
Supine I, Y & T 48
Supine Bench Press 49
Supine Fly 50
Prone Reverse Fly 51
Push-Up 52
Plank to Pike 53
Spine Extension 54
Side Salutation 55
Kneeling Series
Mad Cat 56
Pointer Sequence 57
Hip Flexor Stretch 58
Kneel Stance 59
Wrist Stretch 60
Standing Series
Roller Squat 61
Roller Stand 62
Standing Slide 63
Standing Mini Squat 64
Standing Ball Pick-Up 65
Tightrope Walk 66
Rock and Roll 67
One-Leg Balance 68
Sword Fighter 69
Frontal Raise 70
Lateral Raise 71
Skiing 72
Compound Skiing 73
Rotator Cuff Exercise 74
Obstacle Course 75
Tightrope Challenge 76
Massage Series
Gluteal Massage 77
Quad Massage 78
Iliotibial Band Massage 79
Inner Thigh Massage 80
Calf Massage 81
Hamstring Massage 82
Arch Rocks 83
Upper Back Massage 84
Forearm Massage 85
Lat Massage 86
Neck Massage 87
Index 89
Acknowledgments 95
About the Author 95
