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foam roller
what is a foam roller?
A foam roller is a recovery tool designed to release tight muscles, improve blood flow, and speed up recovery after workouts. By applying pressure to specific areas of the body, it works like a deep tissue massage, reducing soreness and improving flexibility. Lightweight and easy to use, the foam roller is an essential piece of equipment for both warm-ups and post-workout recovery.
Exercises you can do
The foam roller can be used for a wide range of mobility and recovery exercises. Common moves include rolling the calves and hamstrings to loosen tight legs, upper back rolls to release tension, IT band rolling for hip and thigh relief, and glute massage to ease soreness. You can also use it for core stability exercises, making it a versatile tool for both strength and recovery.
Did you know?
Just 10 minutes of foam rolling after exercise can significantly reduce muscle soreness and speed up recovery — helping you get back to training faster and stronger.
Muscles Worked
A foam roller targets the calves, hamstrings, quads, glutes, lower back, and upper back, while also relieving tension in the shoulders and hips. By massaging these muscles, it improves flexibility, reduces stiffness, and enhances overall mobility, making it easier to perform strength and cardio workouts more effectively.
Workout Videos
This is just one of the many exercises you can perform with it. Your personalised Nova plan will show you exactly which moves to do, how many reps, and when — all matched to your fitness goal.