At home foam roller physio
There's no doubt that tennis fever is sweeping the nation with more people than ever booking on to local courts, picking up a racket and getting active with the sport. Whilst many of you are enjoying being able to play their way either on court, in the garden or wherever they have space, it's important to make sure that you're recovering properly after playing or after taking part in any other form of exercise.
With that in mind LTA’s expert physiotherapist Anna Poyser has created a series of effective foam roller exercises as part of her At Home Physio series, that you can do from the comfort of your living room to help with muscle recovery.
Anna works with some of the top names in the world of British tennis and is responsible for providing essential support whilst they’re away on tour. As the stars also begin to return to tennis, treat your body in the same way as a professional player and keep those muscles fit and healthy. Just grab a mat and a foam roller and away you go!
Foam Roller Exercises
Self myofascial Foam rollers, vibrating foam rollers, tennis balls or tennis sized release ball or vibrating peanut balls are good tools for these self myofascial release techniques. 30 seconds for each targeted area is a good time frame to work to.
Calf
Place the roller under one calf muscle and cross the other leg on top. Roll the roller back and forth on a tight area. To increase the intensity use your arms to take your bottom off the floor and put more pressure through the calves.
Glutes
Place the roller under the gluts and cross one ankle on top of the opposite knee. Roll back and forth or stay static on one point.
Groin
Lie on your front with one leg out at an angle from the hip. Place the roller under the leg to roll the groin. Use your upper body to roll back and forth.
Hamstrings
Place the roller under one hamstring muscle and cross the other leg on top. Roll the roller back and forth on a tight area. To increase the intensity use your arms to take your bottom off the floor and put more pressure and weight through the legs.
ITB
Lie on one side leaning on your elbow. Place the roller by the hip and bend the top leg off the floor. Use your upper body to roll back and forth from the hip down to just above the knee joint.
Lats
Lie on one side with your legs down and comfortable. Place the roller towards the arm pit and roll back and forth along the side of the body.
Mid Spine
Place the roller behind you around where your mid spine is. Place your hands by your ears and keep your elbows back too to really open up the chest, breathe deeply, move the roller up and down or just keep it static and feel your chest open Keep your gluts on the floor.
Quads
Lying on your front with your weight on your elbows. Place the roller under your quads. Roll back and forth from tops of the legs to just above the knees.
Shin
Coming into all fours with weight through straight arms and hands on mat. Place the roller under your shins and roll back and forth. Remember to keep a good posture through the rest of your body and keep your abs activated.
Triceps
Lie on one side with your legs down and comfortable. Place the roller under the triceps of an extended arm pit and roll back and forth along the side of the body.
Don't miss out
Want to find more physio exercises you can do from home? Head to the LTA’s Tennis at Home Hub and give Anna’s ‘At Home Physio’ or ‘Seated Yoga’ exercises a go.
Download all exercises as activity cards
We have created an activity card for each of the exercises listed and compiled them into one document for you.