Mind Muscle Minute

Foam Rolling - Beginner Workout

foam rolling image blue and white text with diagonal overlay showing a girl with a foam roller rolling her it band
Foam Rolling for beginners, easy to implement follow along.

Foam Rolling 101

Foam Rolling, or otherwise, known as myofascial release (the release of fascia, thin connective tissue usually around muscles, including tendons, ligaments, and joints) is often called self-massage or the poor man’s massage.  Foam rolling, involves, taking what could be known very large pool noodle type structure of varying lengths and densities, and ‘rolling’ it over various muscle groups of the body, in a form of manual massage therapy. There are other tools used for foam rolling such as hand rollers, balls, and yoga wheels.

Foam rolling of the glutes woman, in orange top and black leggings


According to Physical Culture Study, foam rolling was invented in the 1980s but dates back to the 1920s by Israeli Moshé Feldenkrais who invented the Feldenkrais Method.  The Feldenkrais method focuses on re-establishing connections between the motor cortex, and the body to improve body coordination. This method claims that the general connection would then translate to other areas of improvement in one’s life.


Foam rolling has shown many benefits, including:

  • reduces inflammation
  • increases range of motion
  • helps with recovery of tissues
  • increases performance
  • increases blood flow
  • reduces pain and soreness
  • reduces DOMS (delayed onset muscle soreness)

Foam rolling is a quick and easy way to help repair, recovery the body, under a short time frame, and limited space, and equipment.

Here is a short under 10 mins video on foam rolling for beginners. 

General Guidelines

  • Foam rolling can be done, as a warmup, cooldown (after your workout), or in the evenings before bed.
  • It can be a bit painful at first, especially for tight muscle groups.
  • For each exercise, try 10-15 ‘rolls’ per muscle group, and repeat 2-3x as needed.
  • ‘Pinching’ is when you feel a sensitive spot or knot, and you sit on it, until the muscle releases.
  • Try to foam roll weekly at least 2-3x per week.  This should give you better mobility, range of motion, reduce soreness, and a better quality range of motion for your workouts.
  • Follow along with the YouTube video below to learn the beginner basics of foam rolling.
Foam Rollers image of various foam roller sizes

Foam Rollers come in a variety of densities. Start with the lightest density and then work your way up.

Beginner Foam Rolling 101

Light Density

Medium Density

Hard Density


NSCA – Self-myofascial release (SMR) through the use of foam rolling or other implements is a time and cost-efficient method of increasing performance and recovery.

WikiPedia – Feldenkrais Method

WikiPedia-Facial Training

Physical Culture Study 

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Written by Allison Ethier
Allison Ethier, is a wellness lifestyle & body coach, IFBB Fitness Pro, and mom & coffee lover. She provides structured training, and flexible nutrition, to guide everyday athletes, to move better, build strength, and feel good in their own skin. B.Sc, B. Edu, NSCA-CPT, ISSN, PN1 info@allisonethier.com
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