Body Stretching With
A Foam Roller &
Resistance Band
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Why is this lesson important?
Take a moment to think about the scenario. Imagine being in the biggest moment of
your life. You’re in the Olympics and finally have the opportunity of achieving all that
you’ve dreamed about. You’re about to have the performance of your life then this
happens …
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Hamstring Inner Thigh Hip
Chest Upper Back Quad
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Objectives:
1.0 Using a foam roller and resistance band, the learner will correctly perform a hamstring
stretch
2.0 Using a foam roller and resistance band, the learner correctly will complete an inner thigh
stretch
3.0 Using a foam roller and resistance band, the learner will correctly perform the lying hip
stretch
4.0 Using a foam roller and resistance band, the learner will correctly stretch the upper back.
5.0 Using a resistance band, the learner will correctly complete the kneeling quad stretch.
6.0 Using a resistance band, the learner will correctly perform a chest stretch.
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Objective 1.0: Using a foam roller and resistance band, the learner will correctly perform a hamstring
stretch.
Objective 1.1: Using a band and roller, the learner will lay on the floor with their head laying on the
roller and then correctly place the band around their right foot.
Objective 1.2: Using a foam roller and resistance band, the learner will straighten their right leg
completely and then pull the leg towards them with the band.
Objective 1.3: Using a foam roller and resistance band, the learner will accurately hold the stretch for
30 seconds and then repeat the stretch on the other leg.
Objective 1.0.1: From memory, accurately identify how a resistance band and roller are used during
stretching.
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Hamstring Stretch
Overview The Stretch
Injuries
Benefits Practice & Feedback
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Hamstring Injuries
“
”
Unfortunately, hamstring strains are common and painful. As an athlete,
you’re likely to get a hamstring strain during activities that involve a lot of
running and jumping or sudden stopping and starting.
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Benefits
Stretching your hamstring can benefit you in many was as an athlete you, the following is gained from stretching :
Injury Prevention
Increased Flexibility
Improved Posture
Reduced back pain
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The Hamstring Stretch
Act on the following steps to complete the stretch:
1) Lay on the floor with the roller on the back of your head. Put the band around your right foot.
2) Straighten your right leg and pull that leg toward you
3) Hold for 30 seconds and switch legs
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Knowledge Check Activity
Answer the question below with
a yes/no answer:
1.) Examine the image shown. Is
the image showing the correct
starting body position for the
hamstring stretch?
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Knowledge Check Activity
Answer the questions with the answer
choices below or yes/no:
1.) Examine the image shown. Is the leg
bent or straight?
Straight or Bent
2.) Should there be tension in the band?
Yes or No
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Knowledge Check Activity
Answer the question below by clicking the image:
Which image correctly shows the hamstring stretch with a resistance band being performed?
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Return to the questions by
selecting the lesson below:
Hamstring Inner Thigh Upper Back
Hip Activity Quad Activity Chest Activity
Activity Activity Activity
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Return to the questions by
selecting the lesson below:
Hamstring Inner Thigh Upper Back
Hip Activity Quad Activity
Activity Activity Activity
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Inner Thigh Stretch
Overview The Stretch
Injuries
Benefits Practice & Feedback
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Objective 2.0: Using a foam roller and resistance band, the learner correctly will complete an inner
thigh stretch.
Objective 2.1: Using a foam roller and resistance band, the learner will keep the roller on the back of
their head and correctly place the band around their right foot.
Objective 2.2: Using a foam roller and resistance band, the learner will grab on to both sides of the
band and then lower their right leg completely out to the side of them.
Objective 2.3: Using a foam roller and resistance band, the learner will accurately hold the stretch for
30 seconds and then do the same stretch for the other leg.
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Inner Thigh Injuries
A groin strain is an injury or tear to any of
the adductor muscles of the thigh. These are
the muscles on the inner side of the thigh.
Sudden movements usually trigger an acute
groin strain, such as kicking, twisting to
change direction while running, or jumping.
Athletes are most at risk for this injury. Groin
strains aren’t usually serious, although a
severe strain may take a long time to recover
from
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Benefits
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The Inner Thigh Stretch
Act on the following steps to complete the stretch:
1) Keep the roller on the back of your head. Put the band around your right foot.
2) Create tension by grabbing on both sides of the band and lower the right leg
out to the side of you.
3) Hold for 30 seconds, then switch legs
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Knowledge Check Activity
Answer the question below with a yes/no answer:
1.)Are both sides of the band in the user’s hand?
Yes or No
2.)Do you see the tension created by the person
grabbing the band?
Yes or No
3.)Is the leg to the side of them?
Yes or No
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Knowledge Check Activity
Answer the multiple choice question below:
How long should you hold the inner thigh stretch?
A.) 2 minutes
B.) 1 minute
C.) 30 seconds
D.) As long as you want to
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Hip Stretch
Overview The Stretch
Injuries
Benefits Practice & Feedback
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Objective 3.0: Using a foam roller and resistance band, the learner will correctly perform the lying
hip stretch.
Objective 3.1: Using a foam roller and resistance band, the learner will correctly place the band
around their right foot and have a firm grip on ends of the band.
Objective 3.2: Using a foam roller and resistance bad, the learner will straighten their left leg
completely and then lower their right leg across their body.
Objective 3.3: Using a foam roller and resistance band, the learner will accurately hold the stretch for
30 seconds and then perform the same stretch on the other leg
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Hip Injuries
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Benefits of Hip Stretching
Hip muscles activated Effect
• Iliopsoas • Greater hip flexibility
• Psoas Major • Improved stride length
• Rectus Femoris • Reduced sway back (large
inward curve in the lower
• Tensor Fascia Lata
back)
• Decreased pain in lower
back, hip, groin and/or knee
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The Hip Stretch
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Knowledge Check Activity
Answer the question below with yes/no: (The
person in the illustration is laying down)
1.)Is the leg bent or straight?
Straight or bent
2.)Do you see the tension created by the band
when the leg is across the body?
Yes or No
3.) Is the person gripping both ends of the band?
Yes or No
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4.)Is the band around the person’s foot?
Yes or No
Knowledge Check Activity
Answer the multiple choice question below:
How long should you hold the lying hip stretch?
A.) 30 seconds
B.) 2 minute
C.) 10 seconds
D.) As long as you want to
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Knowledge Check Activity
Answer the question below by clicking on the image: Which image shows the lying
hip stretch demonstrated correctly?
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Upper back Stretch
Overview The Stretch
Injuries
Benefits Practice & Feedback
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Objective 4.0: Using a foam roller and resistance band, the learner will correctly stretch the upper
back.
Objective 4.1: Using a resistance band and roller, the learner will precisely move the roller away from
their head and sit up.
Objective 4.2: Using a resistance band, the learner will sit up completely with both legs out straight
and the put the band around both feet.
Objective 4.3: Using a resistance band, the learner will successfully cross the band while grabbing
onto the ends of the band and pulling.
Objective 4.4: Using a resistance band, the learner will accurately hold the stretch for 30 seconds.
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Upper Back Injuries
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Benefits to Upper Back Stretching
Benefits to upper back stretching include:
Increase blood circulation and get more
oxygen into the muscles
Decreases the risk of muscle damage and
tension
Helps with diaphragmatic breathing, releases
the chest muscles and gets more oxygen into
the lungs
Produces long and lean muscles and relieves
tension, strain or stress on the muscles.
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The Upper Back Stretch
Act on the following steps to complete the stretch:
1) Move the roller and sit up
2) Sit with both legs straight and loop the band around both feet
3) Cross the band and grab on to both sides. Pull on the band to create tension.
4) Hold for 30 seconds
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Knowledge Check Activity
Answer the question below with a yes/no:
1.)Are you supposed to keep the roller under your
head? Yes or No
2.)Is sitting up straight the correct upper body
position? Yes or No
3.) Is the person sitting up straight with their legs
out? Yes or No
4.)Is the resistance band across their feet?
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Knowledge Check Activity
Answer the multiple choice question below:
1.) How long should you hold to the upper back
stretch?
A.) 25 seconds
B.) 40 seconds
C.) 30 seconds
D.) 1 minute
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Knowledge Check Activity
Answer the question by clicking on one of the images below.
Which image below shows the correct way to perform the upper back stretch?
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Overview The Stretch
Injuries
Benefits Practice & Feedback
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Objective 5.0: Using a resistance band, the learner will correctly complete the kneeling quad stretch.
Objective 5.1: Using a resistance band, the learner will sit completely on the floor bending their right
leg in front of them and their left leg behind them.
Objective 5.2: Using a resistance band, the learner correctly will place the band around their left foot
and lean to right while pulling the band towards them.
Objective 5.3: Using a resistance band, the learner will accurately hold the stretch for 30 seconds
and then perform the same stretch on the other leg.
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Quad Injuries
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Benefits of Quad Stretching
How quad stretching benefits
athletes:
Activates the quad muscles
Increases the short-term range of
motion
Increases long-term flexibility down
the road
Relieves muscle soreness and
tension
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The Quad Stretch
Act on the following steps to complete the stretch:
1) Sit on the floor with the right leg bent in front of you and the left leg behind you.
2) Loop the band around the top of your left foot. Lean to the right on the right forearm and use the band
to pull the foot towards you
3) Hold for 30 seconds and switch legs
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Knowledge Check Activity
Answer the question below with a yes/no:
1.) Are you supposed to bend one leg?
Yes or No
2.)Does one leg go in front of you?
Yes or No
3.) Should you pull the band towards you to
create tension in the quad?
Yes or No
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Knowledge Check Activity
Answer the multiple choice question below:
1.) How long should you hold to the kneeling quad
stretch?
A.) 35 seconds
B.) 30 seconds
C.) 60 seconds
D.) 15 seconds
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Knowledge Check Activity
Answer the multiple choice question below by clicking on one of the images :
1.) Which of the images correctly represents the kneeling quad stretch with a resistance band?
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Chest Stretch
Overview The Stretch
Injuries
Benefits Practice & Feedback
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Objective 6.0: Using a resistance band, the learner will correctly perform a chest stretch.
Objective 6.1: Using the resistance band, the learner will correctly sit up on the floor with their legs
crossed.
Objective 6.2: Using the resistance band, the learner will hold one side of the band with their left
hand while pulling the band with the right hand to successfully create tension in their back.
Objective 6.3: Using a resistance band, the learner will accurately hold the stretch for 30 seconds
and complete the stretch on the other arm.
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Chest Injuries
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Benefits of Chest Stretching
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The Chest Stretch
Act on the following to complete the stretch:
1) Sit on the floor with your legs crossed
2) Hold one side of the band with the left hand
and reach the arm towards the right.
3) Grab onto the other end with the right hand
and pull the band to create tension. Keep the
torso straight
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Knowledge Check Activity
Answer the question below with a yes/no:
1.) Is this the correct starting position for the
chest stretch?
Yes or No
2.) Should the band be placed in both hands?
Yes or No
3.) Do you see the tension created by the
band?
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Yes or No Home
Conclusion
You have now completed the module!
Here is a review of the stretches you’ve
learned plus additional stretches for
those ready to dive further in the world
of stretching.
Review this video and now try the
complete body stretch on your own!
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Glossary
Foam roller - A foam roller is a lightweight, cylindrical tube of compressed foam
Resistance band - A resistance band is an elastic band used for strength training
Cervical - a muscle group consisting of the longus capitus and longus colli muscles, which run down the
front of the cervical spine.
Thoracic - These muscles are primarily responsible for changing the volume of the thoracic cavity during
respiration.
Lumbar - The muscles of the lower back help stabilize, rotate, flex, and extend the spinal column, which is
a bony tower of 24 vertebrae that gives the body structure and houses the spinal cord
Quad - a group of four muscles in your front thigh that connect to your knee just below the knee cap
Hamstring - any of three muscles at the back of the thigh that function to flex and rotate the leg and
extend the thigh
Thigh - The thigh muscles are defined as the total of all skeletal muscles on the thigh which wrap around
the thigh bone
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Foam Roller
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Stretching
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