How To: Foam Roll After a Big Meal

Structural integration and alignment specialist Lauren Roxburgh has a foam rolling routine for nearly any body complaint a client throws her way—including feeling uncomfortable after a big meal. Below, Roxburgh explains the connection she sees between tightened fascia (i.e., the fibrous connective tissue that protects, supports, and separates muscles and other organs) and digestive discomfort in her private practice. And above, in a new video, she shares some foam rolling moves.

For more from Roxburgh, see her book; her self-designed foam rollers; and her just-released, ten-week digital course. (Scroll down for details on the program, along with a promo code courtesy of Roxburgh.)

A Q&A with Lauren Roxburgh


When is the best time to do this routine?


This sequence is great to do almost anytime. If you’re starting to feel a little full, say after a big meal or before heading out on the town, jump on your roller and follow the moves in the video. It generally only takes a minute or so to start feeling a bit better.

If you’re really feeling uncomfortable, you can gently extend this and do each move a few more times to extend the sequence. Take your time, breathe, and don’t push it too hard.

“This sequence includes twisting and inversions that help to ‘wring out’ the organs as you would a wet towel.”

Doing this sequence regularly after meals has helped my clients. Just be sure to wait at least 30 minutes after eating.


Do you recommend other movements or exercise for after meals?


I recommend rebounding to a lot of my clients. It’s a super effective and low impact way of getting your cardio in, which will boost circulation. (My favorite rebounder is the Bellicon.)

But almost any restorative exercise is likely to help—i.e., walking, yoga. Some people like deep breathing exercises, too, which can be helpful for calming the nervous system, too.


While we have you—tell us about your new program?


The program is a ten-week digital course that includes restorative foam rolling video workouts that evolve each week, a meal plan and recipes for supporting fascia health, self-care sequences, and a built-in community for inspiration along the way.

*Ed. note: For those interested, Roxburgh is currently offering up a 30% discount on the program—just use the code GOOP.

Lauren Roxburgh is a body alignment, fascia, and movement specialist with a private practice based in LA. She is also the author of Taller, Slimmer, Younger.

The views expressed in this article intend to highlight alternative studies and induce conversation. They are the views of the author and do not necessarily represent the views of goop, and are for informational purposes only, even if and to the extent that this article features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice.

Related: Foam Rolling Exercises