Mini Foam Roller: The Best Exercises for Home
All exercises with the BLACKROLL® MINI.
Discover all the mini foam roller exercises you can do with the BLACKROLL® MINI.
If you’re looking for a comprehensive list of exercises that use the mini foam roller for self-massage, you’ve come to the right place. Below, we’ll give you an overview of mini foam roller exercises. By the way, the mini foam roller is particularly well-suited for massaging smaller muscle groups over a broad area, such as the feet, calves, and arms.
Foot massage
While standing, place the sole of your foot on the MINI. Roll slowly back and forth. As you do so, rotate your foot onto the inner and outer edges.
Calf massage
While sitting, bend one leg. Place the calf of the extended leg on the MINI. Lift your buttocks off the floor. Slowly roll out your calf.
Forearm massage
Place the back of your forearm on the MINI. Roll back and forth along your forearm.
Shoulder Massage
While standing, position the MINI against the wall. Lean your upper arm against it. Roll slowly up and down by bending and straightening your knees.
Latissimus Massage
In a standing position, wedge the MINI between the wall and your side. Roll it up and down by bending and straightening your knees.
Shin massage
Get into the bench position. Place one lower leg on the MINI. Turn your foot slightly inward. Roll slowly back and forth.
Mobilization and Stretching
You can use the mini foam roller to improve the mobility of your ankle.
Ankle Mobilization
Place the forefoot on the MINI. Push the knee in different "directions" beyond the tip of the foot. Keep the heel firmly on the floor while doing so.
Calf Stretch
Start in an upright standing position. Place the ball of your foot on the foam roller. Keep your heel on the floor and your knee straight. Shift your weight forward. This will increase the stretch in the sole of your foot and your calf muscles.
