How to Fit Foam Rolling in Your Life

5 Easy Ways to Sneak in Foam Rolling & Stretching

Foam rolling and stretching have numerous benefits yet so many people struggle to fit them into their daily schedules. Here are 5 optimal times of day to take a foam rolling break. I bet you have many of these opportunities happen every day.

Opportunity #1: While watching TV or reading.

Leave a foam roller or tennis ball in the room where you most often watch TV or read. Do foam rolling exercises for 5-10 minutes during your favorite show. If you are a reader, get book clips to keep the book open to your page and do the face down foam rolling exercises while you read.

Opportunity #2: While cooking.

Instead of snacking or sipping on food and beverages that don’t support your body transformation goal while you cook, foam roll or stretch. You can foam roll while your meat is cooking on the indoor grill, your rice is in the rice cooker or your yams are in the oven. If you are waiting for a pot of water to boil or for your coffee to brew, do some standing stretches instead.

Opportunity #3: When a craving for unsupportive food hits.

When you are craving that sugary or fatty item so badly that you want to cry, grab your foam roller, move to a room far from the kitchen, and put in 10-15 minutes of foam rolling. By the time you are done, you will feel more limber and relaxed and your craving will be gone.

Opportunity #4: When you are stressed or upset.

When stressful things happen, take a foam rolling break. You will give yourself time to calm down before you eat, say or do something you would regret later.

Opportunity #5: While waiting on the phone.

When you find yourself “holding for the next available representative”, grab your foam roller and get to work. You will be much less irritated while holding and much less likely to snack on extra food while you wait as your hands and body will be busy.

If you are doing high intensity boot camp style workouts 2-3 times per week, you should look for these opportunities 1-2 times each day to accumulate 5-10 minutes of foam rolling daily. If you are training 4-5 times per week, you want to accumulate 10-15 minutes of foam rolling daily. If you are training six time per week, you want to accumulate 15-20 minutes of foam rolling daily.

Now that you are armed with these top five foam rolling and stretching opportunities, be prepared. Make sure you have a foam roller and a few tennis balls in your house as well as a tennis ball at your desk. The next time one of these opportunities arises, take advantage. Now there are no more excuses to miss your daily foam rolling and stretching. Which opportunity is your favorite? Did I miss any? When is your favorite time to get in your foam rolling and stretching?