15-Min Full Body Foam Rolling (Relief for Stiff & Sore Muscles)

Описание: Stop feeling stiff and sore. 🧘‍♂️ This 15-minute full body foam rolling routine is designed to release muscle tension, improve mobility, and speed up your recovery. Perfect for after a workout or a long day at the desk.
If you spend hours sitting or training hard, your body needs this. We focus on slow, controlled movements to signal your nervous system that it’s safe to let go.

BENEFITS:
✅ Reduced muscle tightness & soreness
✅ Improved range of motion
✅ Better recovery after training
✅ Stress & tension relief for the whole body

💡 HOW TO USE THIS ROUTINE:
Move slowly – speed is the enemy of release.
Breathe deep – if you hold your breath, your muscles stay tight.
Frequency – do this 3-4 times a week for best results.

⏱ WORKOUT TIMESTAMPS
[00:07] Breath Reset + Upper Back Roll
[00:47] Upper Back (Thoracic) Rolling
[01:47] Lower Back Rolling (Side Swings)
[02:47] Lat Roll
[03:57] TFL & Outer Thigh Roll
[05:17] Quads Roll
[06:17] Inner Thigh Roll
[07:37] Calf Roll
[08:57] Glute Med Roll
[10:17] Glute Max & Hip Rotators Roll
[11:37] Hip Flexor Stretch
[12:37] Prayer Stretch on Roller
[13:17] Hamstring Stretch on Wall

If you finish feeling calmer, looser, and more mobile—that’s exactly the point.

⭐️ YOUR WORKOUT DIFFICULTY GUIDE ⭐️
The thumbnail color isn’t random—it reflects the workout’s difficulty level!
💙 BLUE: Beginner-friendly.
💚 GREEN: Intermediate level.
❤️ RED: Challenging session for regulars.

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🎵Music (intro, outro, effects): Hela Sojka
🎵 Copyrighted music licensed from Lickd. https://lickd.co
Sole Boy by Neil Williams, Gerard Presencer, https://t.lickd.co/l/DO7nv4eq7RW
It Is What It Is by Curtis Eugene Cross II, Pablo Love, Campbell E Browning, https://t.lickd.co/l/WXrPmlB50LR
Under The Lights by Marc Jackson Burrows, https://t.lickd.co/l/oP0WEql6jvY
Chat Show by Marc Jackson Burrows, https://t.lickd.co/l/NwjVor92bn5
Win Through by Jeff Dale, Tim Reilly, https://t.lickd.co/l/5dR7LGgx27k

Disclaimer: Your health and safety always come first! By following this video, you’re exercising at your own risk. Consult a fitness professional if you have any concerns.

#FoamRolling #RecoveryWorkout #MuscleRelief #Stretching #FullBodyRecovery