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Foam Rolling for Irish Dance - PART 2/2

Updated: Apr 13

Foam rolling is a form of self-myofasical release (SMR) that frees up your fascia through applied pressure. The goal is to stretch and loosen the fascia so that you can move more freely. Check out PART 1 of Foam Rolling for Irish Dance to learn more.

PART 2 of Foam Rolling for Irish Dance includes six foam rolling exercises you can perform before class to increase mobility or after class to reduce delayed-onset muscle soreness (DOMS).

When performing any foam rolling exercise, remember to:

- breathe - foam rolling can get intense. Breathe through the movements to help your body relax.

- avoid bones - only roll over muscles

- be mindful of your alignment and posture - especially your upper body.

- take your time - roll slowly over each muscle for 20-30 seconds.

1. Quadriceps


  • Place both quads on top of the roller.

  • Slowly roll back and forth with parallel legs, then turning in (pigeon toed), then turning out.

  • If you find a "sticking point", hold the foam roller in that spot and with control, bend and straighten your leg a couple times.


2. Tibialis Anterior & Peroneus (shin)

  • Place one shin on your foam roller.

  • Slowly roll back and forth.

  • If you find a "sticking point", circle the ankle a couple times.


3. Piriformis (middle of the buttocks)

  • Place one ankle on top of the opposite knee.

  • Sit on top of the foam roller.

  • Lean slightly towards the side with the knee up.

  • Slowly roll back and forth.


4. Tensor Fasciae Latae (TFL - top of hip)

  • Turn on your side and place one hip on top of the foam roller supporting your body with your hands and one leg in front.

  • You only need to roll a short distance to hit the TFL.

  • Try rolling slightly back and forth as well to find the perfect spot.


5. Calves

  • Place one calf on top of the foam roller with the other leg resting on top.

  • Place your hands behind you and while engaging your core, lift your bum off the floor.

  • Slowly roll the different areas of your calf (high and low, side to side).

  • If you hit a sticking point, circle your ankle a few times then continue rolling.


6. Hamstrings

  • Place one hamstring on top of the foam roller with the other leg resting on top.

  • Place your hands behind you and while engaging your core, lift your bum off the floor.

  • Slowly roll the different areas of your hamstring (high and low, side to side).

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