Stress is a common problem for people in today’s fast-paced world. From work pressure to family responsibilities, stress can come in many forms and affect our physical and mental health.

One of the best ways to counter stress is through regular exercise, which can help release endorphins, lower cortisol levels, and improve overall well-being. And when it comes to exercises that help alleviate stress, foam roller workouts stand out as an effective and accessible choice that anyone can try at home or at the gym.

Here are eight foam roller exercises that can help you reduce stress and feel better:.

1. Chest Opener

Lie with your back on the roller and place it under your shoulder blades. Stretch your arms out to the sides, palms facing up. Take deep breaths and feel the stretch in your chest and shoulders. Hold for up to one minute.

2. Upper Back Massage

Sit on the floor with the roller behind you. Place your arms behind your head and slowly roll up and down your upper back, from the base of your neck to the middle of your back.

This exercise can help release tension in your back muscles and improve your posture.

3. Hip Opener

Lie on your side with the roller under your hip. Lift your top leg and place your foot on the ground. Slowly roll up and down your hip, feeling the stretch in your glutes and hip flexors. Repeat on the other side.

4. IT Band Stretch

Lie on your side with the roller under your hip. Cross your top leg over your bottom leg and rest your foot on the ground. Roll up and down your outer thigh, from your hip to your knee.

This exercise can help reduce tension in your IT band, which can cause knee pain and discomfort.

5. Lower Back Release

Lie with your back on the roller and place it under your lower back. Bend your knees and keep your feet on the ground. Slowly roll up and down your lower back, feeling the release in your muscles.

This exercise can help alleviate lower back pain and stiffness.

6. Calf Release

Sit with your legs stretched out in front of you and place the roller under your calves. Roll up and down your calves, feeling the release in your muscles. This exercise can help improve circulation and reduce muscle soreness after workouts.

7. Shoulder Release

Place the roller under your armpit and lie on your side. Stretch your arm out to the side and take deep breaths. Repeat on the other side. This exercise can help release tension in your shoulders and improve your range of motion.

8. Full-body Roll

Lie with your back on the roller and stretch your arms and legs out. Slowly roll up and down your entire body, from your neck to your feet. Take deep breaths and relax your muscles.

This exercise can help release tension in your whole body and promote overall relaxation.

Regular foam roller workouts can help you reduce stress, release tension, and improve your physical and mental well-being. Try incorporating these exercises into your routine and see how they can make a difference in your life.