HOW TO DO IT

1. Begin in a prone position on your forearms with the center of your quadricep on the roller.

2. Your elbows are directly under your shoulders while pressing into the forearms to support the upper body.

3. Using your arms and your core, move the body forward and back, rolling the length of the muscle, stopping before you reach the hip or knee joint.

4. Good Form Tips- To protect the back, engage your glutes and pull your abdominals in as you move.

****Variation**** Single Leg Quadricep

1. Begin in a prone position on your forearms, bring your right quadricep on the roller, while you come onto your left knee directly next to the board and slightly forward.

2. Using your arms and core, start to roll forward and back the length of the muscle, stay in one spot to get a deep release, or find a tender spot and begin to bend and extend the leg.

3. Repeat on the left side.

HOW TO DO IT

1. Begin with the right leg extended with your foot parallel (toes to the ceiling), placing the roller under the middle of the hamstring with the left leg bent and foot flat in front of the roller.

2. Place your hands behind you, fingertips facing away from the board, push into the hands and engage your glutes to lift and support the body.

3. Move forward and back the length of the hamstring, staying in one spot to get a deep release, or moving up one inch and down one inch to a small area.

4. Repeat on the left side. ****Variation****

External or internal rotation of the leg from the hip to roll all parts of the hamstring

Good Form Tips

Keep you quadriceps active to release the hamstring, keep shoulders away from your ears when pushing into your hands to lift you off the floor, widen your collar bone, engage your core to assist in the movement, use your grounded foot to assist in the motion for single leg hamstring.

HOW TO DO IT

1. Begin in a seated position with the board behind you.

2. Hands clasped behind your head to support the head and neck, place roller under upper back, your knees are bent and feet are flat slightly in front of the knee, press into feet to elevate hips, engage the glutes, and to move the body forward and back on the roller.

Good Form Tips

Engage your core, shoulders away from your ears, keep collar bone wide, press into the feet and engage the glutes to elevate the hips.

HOW TO DO IT

1. Begin in a seated position with the roller under your knees. Extend your right leg with your foot parallel, place the roller under your right calf, bend your left leg and place your left foot behind the roller.

2. Place your hands behind you, fingertips facing away from the board, push into the hands and engage your glutes to lift and support the body.

3. Start to roll the length of the calf muscle from below the knee to above the ankle.

4. Move forward and back, staying in one spot to get a deep release, or moving up one inch and down one inch to a small area.

***Variation****

External or internal rotation of the leg from the hip to roll all parts of the calf muscle.

HOW TO DO IT

1. Begin in a seated position with the roller under your knees.

2. Press into your hands, engage your core and lift your buttocks off the floor and sit on the roller.

3. Begin to transfer your weight to the right side, bringing your left hand to your right thigh and using your left foot to stabilize.

4. Slowly move the body forward and back rolling out all parts of the glutes, or find one spot and begin to move side to side and/or forward/back to release.

5. Repeat on the left side.

Good Form Tips
Keep shoulders away from your ears when using pushing into your hands, engage your core to assist in the movement, use your grounded foot to assist in the motion.

HOW TO DO IT

1. Begin by lying on your right side with the roller under your right armpit and extend the right arm with your left hand behind your head or on your left thigh.

2. Extend your right leg, bend your left leg and place your foot flat behind your right leg.

3. Press into your left foot to support the body as you begin to roll back and forth.

***Variation****
1. With your right arm extended over the roller, take your left hand and place it behind your head. Begin to twist the body to the right, bringing your left elbow towards the roller.

2. Then slowly begin to bring the left elbow towards the ceiling and twist to the left, opening your chest.

3. Pause when you find a tender spot and hold or repeat the open and close motion to find a release.

****Variation****
Stay in one spot and hold to find a release.

HOW TO DO IT

1. Begin by placing the foam roller in a vertical position (up and down).

2. Come onto your forearms and lay down on your stomach and straddle the foam roller with your right inner thigh, between your knee and your hip, and your left leg extended behind you.

3. Press into your forearms as you move side to side, rolling the length of the inner thigh muscle or pausing in one spot to find a release.

Good Form Tips
Keep shoulders away from your ears when using pushing into your forearms, engage your core to support the back with this movement.

HOW TO DO IT

1. Begin on your right side with your right leg extended, bring your tibialis anterior on the roller with your left leg bent behind your right leg.

2. Using your right forearm and your left foot, press into the ground to lift your hips off the floor and begin to move back and forth or pausing in one spot to find a release.

Good Form Tips
Engage your core support your back and assist in the movement.