5 apps with foam roller exercises for pain relief, stretching, and recovery

Photo of a person using a foam roller

Foam rollers have become a beloved piece of equipment for many people. Whether you use them to recover from exercise or for pain relief, these simple devices offer many benefits.

Here are a bunch of apps you can use to get more out of your foam roller, whatever your goals. In addition, the apps often go into more detail than many YouTube videos, which makes them well worth the download time.

1. Rolling foam

The live Foam Rolling app contains a complete library of rolling exercises targeting different areas of the body. Designed by trainer Juno Freeman, a certified exercise physiologist, the app features exercises designed to release several muscle groups. Even people who have used sponge rollers for a while may find some new practices here.

When you open the app for the first time, the file exercises The screen displays a menu targeting different parts of the body, from the arms to the lower legs. After selecting the section, you’ll see a quick explanation of why foam rolling can benefit these muscles, as well as a selection of recommended exercises.

For the arms, for example, you can watch the biceps release exercise. In addition to the illustrative images, there is a quick video that demonstrates each exercise. You can also read about the exercise under the information tab.

You can also see the exercises grouped in public programs Tab, where lower body, upper body exercises and more targeted workouts are shown. Both versions are available for beginners and advanced, so you can choose the combination that best suits your needs.

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In addition, the specific sport Programs provide exercises that benefit the muscles often used in a particular sport. For example, a running program features exercises that target the calf muscles, quadriceps, and hamstrings (among other areas), while the tennis program includes more exercises that focus on the arms.

In addition to foam roller exercises, there are also a range of tennis ball launches. This makes it easier to reach parts of the shoulder and foot, for example.

Overall, Foam Rolling features well-thought-out exercises that are perfect for anyone who wants to stretch and release muscle tension.

Download: Rolling foam for iOS ($0.99)

2. Foam roller techniques

Created by a chiropractor and personal trainer, Foam Roller Techniques offers 190 videos covering over 55 muscle groups.

When you open the application, a view of the muscles of the body appears. This is the Anatomy tab, and you can scroll from the suboccipital area on the neck all the way to the foot. Click on any of the muscles to learn more about the many exercises that can benefit this area.

Alerts are also provided about each area. For example, it is a good idea to refrain from rolling away from the trapexius muscle and putting too much pressure on your neck.

The videos clearly show the correct way to complete each exercise. You can mark the ones you enjoy the most and save them under Favorite tab for each review.


The Activities The tab lists sports and other activities and makes suggestions for appropriate exercises. The curling section includes lower back and leg exercises, while the boxing section contains multiple exercises for the shoulder area.

Similarly, the injuries The tab offers exercises that can help with everything from Achilles tendonitis to hamstring strains.

If you are looking for an app full of detailed exercises, Foam Roller Techniques is definitely worth a look. Pair it with some of the best stretching apps to really improve your home workouts.

Download: Foam roller technologies for iOS ($3.99)

3. Move Well – Mobility Procedures

The Move Well – Mobility Routines app features a 10-15 minute set of routines designed to help improve a person’s general mobility. Many routines include a foam roller to help you really stretch.


Select the routine you want from the app’s homepage, and you’ll get a list of all the exercises included. For the Morning Mobility kit, for example, you’ll target the muscles in the legs — as well as the butt and spine.

Follow along with videos to kick-start your quads, hamstrings, calves, and more in quick 45- to 60-second intervals. It also includes stretching exercises that target the hip muscles, which play a key role in stabilizing the spine, according to a study in International Journal of Environmental Research and Public Health.

Although access to all the exercises requires a paid subscription, you can try quite a few exercises for free.

Download: Good Movement – Navigation Procedures for iOS (Free in-app purchases available)

4. Foam roller

The Foam Roller app offers a suite of exercises designed to teach you the correct way to use this simple piece of equipment, and it offers a huge amount of content.

When you first open the app, you’ll see six different categories – each targeting your neck, torso, back, legs, or entire body. Select a category, set the duration in minutes, and follow video and audio cues. For example, you’ll complete hamstring rolls, glute rolls, and IT band exercises within the full body roll class. For the back roll set, meanwhile, start with the lower roll back and work your way up to the thoracic spine roll.

One of the most useful features is the app exercise listA library of all roller exercises arranged by body area. Click on any of the exercises to instantly watch a video demonstrating the correct way to spread this area. It’s a super easy way to come up with foam roller exercise ideas for everything from your shoulders to your quads.

Although you need a premium subscription to access all the exercises, the free version of the app offers several exercises for you to try as well. Custom workouts are also available in the premium version, as well as 30-day tasks if you want to have a daily workout available to you.

Download: foam cylinder for Android (Free in-app purchases available)

5. Foam roller exercises

Foam Roller Exercises app includes over 40 exercise rollers for pain relief, strengthening and conditioning work.

The main screen of the app displays the total number of workouts completed, as well as the amount of time you’ve spent working out via the app. under workouts You’ll find exercise groups geared toward recovery, physical work, or whole-body care. Select an exercise to see the list of exercises, then hit the start button to continue along with the image prompts.


After that, file Software It includes a 30-day exercise routine designed to help you relieve muscle tension or increase strength. These require a premium download to access them.

finally , exercises The tab includes photos and descriptions of all the exercises used in the app. You can learn how to straighten your neck, legs, and everything in between.

Download: Foam roller exercises for Android (Free in-app purchases available)

Stretch it out with foam roller apps today

Regardless of whether you use a smart or traditional foam roller, these apps can help you find new and useful ways to get the most out of these hand tools. Foam roller applications can teach you all there is to know about using rollers for stretching, recovery and strength work.


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