Table Of ContentFOAM 2nd
Edition
ROLLER
WORKBOOK
Step-by-Step Guide to Stretching, Strengthening and
Rehabilitative Techniques
Dr. Karl Knopf
Text Copyright © 2011, 2019 Karl Knopf. Design and Concept © 2019 Ulysses Press and its licensors. Photographs
copyright © 2011, 2019 Rapt Productions except as noted below. All rights reserved. No part of this publication may
be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written
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Published in the United States by
Ulysses Press
P.O. Box 3440
Berkeley, CA 94703
www.ulyssespress.com
ISBN: 978-1-61243-886-3
Acquisitions: Keith Riegert and Kelly Reed
Managing editor: Claire Chun
Editors: Lily Chou, Shayna Keyles
Proofreader: Lauren Harrison
Indexer: Sayre Van Young
Production: Claire Sielaff
Cover design: what!design @ whatweb.com
Photographs: © Rapt Productions except from Shutterstock.com front cover Mihai Blanaru ; page 23
wavebreakmedia; page 24 Albina Glisic; page 25 KBYC photography; page 26 Jacob Lund; page 27 Jon Osumi;
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Models: Lily Chou, Maya Craig, Lauren Harrison, Karl Knopf, Christopher Caruthers, Toni Silver, Nadia Velasquez
Distributed by Publishers Group West
PLEASE NOTE: This book has been written and published strictly for informational purposes, and in no way should
be used as a substitute for consultation with health care professionals. You should not consider educational material
herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The
authors and publisher are providing you with information in this work so that you can have the knowledge and can
choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their
health status and to consult health care professionals before beginning any health program. This book is
independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with,
any trademarked brands or other products mentioned or pictured within is claimed or suggested. All trademarks that
appear in this book belong to their respective owners and are used here for informational purposes only. The author
and publisher encourage readers to patronize the quality brands and other products mentioned and pictured in this
book.
Contents
Part 1: Getting Started
Introduction to Foam Rolling
Choosing a Roller
Before You Begin
Part 2: Programs
How to Use This Book
General Fitness
Proper Posture
Hamstring Flexibility
Shoulder Flexibility
Baseball/Softball
Basketball
Boxing/Mixed Martial Arts
Cycling
Football/Rugby
Golf
Running/Jogging/Hiking
Rowing/Kayaking
Snowboarding/Skiing
Swimming/Surfing
Tennis/Racquetball
Part 3: Exercises
SEATED SERIES
Pelvic Tilt
Ankle Sequence
LYING SERIES
Supine Orientation
Supine Stabilization—Arms
Supine Stabilization—Legs
Supine Stabilization—Combination
Supine Marching
Supine Pelvic Lift
Pelvic Lift Marching
Supine Leg Press-Out
Supine I, Y, and T
Supine Bench Press
Supine Fly
Prone Reverse Fly
Knee Push-Up
Push-Up
Plank to Pike
Spine Extension
Side Salutation
KNEELING SERIES
Mad Cat
Pointer Sequence
Lower Back Stretch
Hip Flexors Stretch
Kneel Stance
Wrist Stretch
STANDING SERIES
Roller Squat
Roller Stand
Standing Slide
Standing Mini Squat
Standing Ball Pick-Up
Tightrope Walk
Rock and Roll
One-Leg Balance
Sword Fighter
Frontal Raise
Lateral Raise
Skiing
Compound Skiing
Rotator Cuff Exercise
Obstacle Course
Tightrope Challenge
MASSAGES AND RELEASES
Gluteal Massage
Obliques Release
Piriformis Release
Hip Flexors Release
Hip Flexors Release Supine
Iliotibial Band Massage
Quad Massage
Inner Thigh Massage
Hamstring Massage
Hamstring Massage (Chair)
Calf Massage
Arch Rocks
Neck Massage
Chest Release
Chest and Shoulder Release
Upper Back Massage
Upper and Lower Back Release
Mid-Back Release
Sacrum Release
Forearm Massage
Forearm Massage (Seated)
Biceps Release
Lat Massage
Acknowledgments
About the Author
PART 1
Getting Started
Introduction to Foam Rolling
We see many claims about fitness tools but they often don’t live up to the hype when
reviewed by experts. Numerous claims have been made that foam rolling increases
blood flow, is useful in warming up the muscle prior to exercise, and assists in post-
exercise recovery. A study reported in the respected Journal of Strength and
Conditioning Research determined that foam rolling is worth the effort: Areas
massaged with the foam roller saw increased arterial blood flow. The foam roller lives
up to the claims; it is a useful tool that should be part of your exercise tool belt.
Foam rollers were once used exclusively in a physical therapy setting. Dr. Moshé
Feldenkrais is credited with being the first person to use rollers for therapeutic purposes
(for instance, improving body alignment, reducing muscle tightness, teaching body
awareness) in the late 1950s. Foam rollers have been used by a variety of clients with
conditions ranging from multiple sclerosis to common orthopedic concerns. The beauty
of the foam roller is that it can be used by almost everyone.
Research has shown that stretching, relaxation, meditation, foam rolling, and
biofeedback techniques all ease muscle tension, which contributes to pain and common
muscle stiffness. A massage is a favorite method of stretching and relaxing tight
muscles. It enhances functional range of motion, aids in the healing process, decreases
muscle reflex activity, inhibits motor-neuron excitability, and contributes to relaxation.
However, not many people can afford a daily or weekly massage session. A regular
foam roller session can provide many of the benefits same benefits as and prolong the
benefits of a massage while adding diversity and challenge to your standard exercise
program.
Designing a balanced exercise routine that includes flexibility movements with strength
training, cardiovascular exercise, and relaxation can reduce chronic discomfort and
