How to Use

Using a Foam Flow foam roller water bottle for recovery or exercise can be versatile and practical, especially for those on the go. Here are a few positions and exercises you can do using the Foam Flow water bottle:

  1. Calf Roll:

    • Sit on the floor with your legs extended in front of you.
    • Place the foam roller water bottle under one calf.
    • Support your body weight using your hands placed behind you.
    • Slowly roll the bottle back and forth under your calf, from just above the ankle to below the knee.
    • Switch legs and repeat.

  2. Hamstring Roll:

    • Sit with the foam roller water bottle under your thigh.
    • Hands should be behind you, supporting your weight.
    • Roll the bottle from just above the back of the knee to the base of the glutes.
    • Repeat on the other leg.

  3. Quadriceps Roll:

    • Lie face down with the foam roller water bottle under one thigh.
    • Support your body using your forearms, like you are in a plank position.
    • Roll the bottle from just above the front of the knee to the bottom of the hip.
    • Switch legs and repeat.

  4. Upper Back Roll:

    • Sit on the ground and place the foam roller water bottle behind you, in line with your mid-back.
    • Lean back onto the bottle and support your weight with your hands behind you.
    • Lift your hips off the ground and use your legs to roll back and forth, moving the bottle from the mid-back to the upper back, just below the shoulder blades.

  5. Latissimus Dorsi (Side) Roll:

    • Lie on your side with the foam roller water bottle positioned under your armpit.
    • Extend the arm of the side you're rolling out straight above you.
    • Use your other arm and legs for support and roll the bottle from your armpit down to your mid-torso.
    • Switch sides and repeat.

  6. Glute Roll:

    • Sit on the foam roller water bottle with one side of your buttocks.
    • Cross the same leg over the opposite knee, making a figure-4 shape.
    • Use your hands for support behind you and roll back and forth.
    • Switch sides and repeat.

When using the Foam Flow water bottle for these exercises, ensure that you move slowly and deliberately, paying extra attention to any tight or tender spots. Also, ensure that you are hydrated! Conveniently, you've got a water bottle on hand for that!