Foam Roller Exercises for Back and Hips

A gentle way to mobilize the hips and release the lower back before deeper stretches.

Lie on your back and place the foam roller under your sacrum. Hug your knees into your chest, then begin to circle your legs - drawing the knees in, out, and around.

Tip: Keep the movement slow and controlled. Let your lower back soften into the roller.
Reps: 5 circles each direction.

This stretch targets the front of the hips - an area that often becomes tight from sitting.

Pull one knee toward your chest while extending the other leg forward. You should feel a gentle stretch along the front of the extended leg.

Tip: Keep your pelvis stable and avoid arching your lower back.
Hold: 10–20 seconds each side.

A dynamic-to-static stretch to release the back of the legs.

From the previous position, place one foot flat on the floor. Straighten and bend the opposite leg several times, then hold it straight and gently draw it toward you.

Tip: Keep your shoulders relaxed and avoid pulling the leg too forcefully.
Reps: 5 dynamic + 10-second hold.

A deeper stretch for the hips and inner thighs.

Extend one leg forward while keeping the other extended in the opposite direction (front split). Only go as far as feels comfortable. Then transition into a side split, opening the legs outward.

Tip: This is not about flexibility goals - it’s about creating space in the body.
Hold: ~10 seconds each position.

A gentle back extension to open the chest and lengthen the front body.

Lie on your belly with your hands resting on the roller in front of you. Draw your shoulders down and lift your chest into a comfortable extension.

Tip: Think of lengthening rather than pushing up.
Reps: 8–10 slow repetitions

A full front-body stretch that combines mobility and control.

From the same position, bend one knee and hold your ankle, gently drawing it toward your glutes. Slightly tuck your pelvis to protect your lower back. Then extend the leg back as you roll the foam roller toward you and lift your chest.

Tip: Keep your core engaged to avoid collapsing into the lower back.
Hold/Flow: 10–15 seconds each side

A beautiful stretch for the shoulders, chest, and upper back.

Start in a child’s pose with your hands on the foam roller. Slowly shift your hips forward until they stack over your knees, while your chest melts down toward the floor.

Tip: Slightly tuck your tailbone to deepen the stretch through the back.
Hold: 15–20 seconds

Targets the upper back and the muscles between the shoulder blades.

From an all-fours position, place the back of one hand on the roller and roll it outward as you rotate your torso down toward the floor. Move gently back and forth, then hold.

Tip: Let your breath guide the rotation - exhale as you twist.
Hold: ~10 seconds each side