> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Foam roller

> 8 exercises in Equipment.

8 exercises, grouped by difficulty and then by equipment, easiest first. Part of [Equipment](/collections/equipment).

## Beginner

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#16a34a14", borderLeft: "4px solid #16a34a"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#16a34a"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#16a34a"}}>Level 1 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">7 exercises</span></div>

<AccordionGroup>
  <Accordion title="Foam roller" description="7 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00q.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c8f3c35bba23d1341251127649771378" width="258" height="148" data-path="images/equipment/q00q.webp">
    <Columns cols={3}>
      <Card title="Back foam roll" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j4.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=aef2a97c3829d2ab77f2df0f4eb3b756" href="/exercises/back-foam-roll-e0j4" width="320" height="320" data-path="images/exercises/e0j4.jpg" />

      <Card title="Armpit foam roll" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j5.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=c4defb756eaee9bd47c2ce91f494b48f" href="/exercises/armpit-foam-roll-e0j5" width="320" height="320" data-path="images/exercises/e0j5.jpg" />

      <Card title="Side foam roll" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j6.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b90851344e98ed6e8cebd11233d7f641" href="/exercises/side-foam-roll-e0j6" width="320" height="320" data-path="images/exercises/e0j6.jpg" />

      <Card title="Quads foam roll" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14h.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=4f32f7f77e9d6dc9f3d0010b8261a7a3" href="/exercises/quads-foam-roll-e14h" width="320" height="320" data-path="images/exercises/e14h.jpg" />

      <Card title="Glutes foam roll" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14i.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=43350331a08ce650ae2288d69559052f" href="/exercises/glutes-foam-roll-e14i" width="320" height="320" data-path="images/exercises/e14i.jpg" />

      <Card title="Hamstrings foam roll" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14j.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=a108fd4d9502b84b9a143a5b99ab0fc7" href="/exercises/hamstrings-foam-roll-e14j" width="320" height="320" data-path="images/exercises/e14j.jpg" />

      <Card title="IT band foam roll" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14k.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=7eb82cda530aa86c57152a659a264192" href="/exercises/it-band-foam-roll-e14k" width="320" height="320" data-path="images/exercises/e14k.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Intermediate

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ca8a0414", borderLeft: "4px solid #ca8a04"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ca8a04"}}>Level 3 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">1 exercise</span></div>

<AccordionGroup>
  <Accordion title="Foam roller" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00q.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c8f3c35bba23d1341251127649771378" width="258" height="148" data-path="images/equipment/q00q.webp">
    <Columns cols={3}>
      <Card title="Active thoracic spine extension" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01b.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=6313f00a2a2e80b682fe1a7250ff8014" href="/exercises/active-thoracic-spine-extension-e01b" width="320" height="320" data-path="images/exercises/e01b.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>


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