Date of Graduation


Document Type


Degree Name

Master of Science in Kinesiology (MS)

Degree Level



Health, Human Performance and Recreation


Heidi Kluess

Committee Member

Cathy Lirgg

Second Committee Member

Gretchen Oliver


Health and environmental sciences, Myofascial, Release, Warm-up


Foam rolling has recently become popular in the realms of athletic training, strength and conditioning, and fitness enthusiasts as a means to decrease stiffness, improve flexibility, and manage pain . However, little is known about the physiological effects of foam rolling or its role in improving flexibility pre- or post-exercise. The purpose of this project is to examine and compare the effects of foam rolling, aerobic cycling, and stretching on lower extremity flexibility. Nineteen participants (10 female, 9 male) volunteered to test sit-and-reach flexibility after performing four different warm-up protocols on different days. The warm-up protocols were: Foam Rolling for five minutes, aerobic cycling for five minutes, stretching for five minutes, or lying supine for five minutes (control). A one-way repeated measures ANOVA test was used to determine significant difference (p > 0.05) compared to the control group. Results indicate that foam rolling, cycling, and stretching significantly improved lower body sit-and-reach scores over the control. No significant differences were found between protocols.