Written Instructions:
Adductor:
- Begin on the floor with the leg flexed to your side and the inner thigh resting on a foam roller.
- Shift the body towards the roller so the roller moves up the inner thigh towards your hip.
- Now slide the body back so the roller moves down towards the knee. (Note: Feel where the tight spots are and focus more on those spots for a better release.)
- Slowly move back and forth over the roller for 25 passes.
Quad:
- Begin face down on the floor with the body weight supported on the elbows/hands and the thighs resting across a foam roller.
- Pull the body up so the roller moves down your thighs towards your knees.
- Now push the body down so the roller moves up the legs towards the hips. (Note: Feel where the tight spots are and focus more on those spots for a better release.)
- If the quad muscle is not too sensitive/tender it can be done leg at a time by pulling one leg back and resting it over the other leg. This will increase the pressure on the quadriceps muscle for a better release.
- Slowly move up and down over the roller for 25 passes.
Tensor Fascia Lata (TFL):
- Begin on the floor with the outer thigh resting on a foam roller and the other leg bent up in front.
- Slide up so the roller moves down the outer thigh.
- Now slide down so the roller moves up towards the hip. (Note: Feel where the tight spots are and focus more on those spots for a better release.)
- Slowly move up and down over the roller for 25 passes.
Hamstring:
- Begin seated on the floor with the back of the legs resting across a foam roller.
- Slide up so the roller moves down the thighs towards the knees.
- Now slide down so the roller moves up the legs towards the hips. (Note: Feel where the tight spots are and focus more on those spots for a better release.)
- If the hamstrings are not too sensitive/tender it can be done one leg at a time, by crossing one leg over the other while you roll up and down. This will increase the pressure on the hamstring muscle for a better release.
- Slowly move up and down over the roller for 25 passes.
Calf:
- Begin seated on the floor with the lower legs resting across a foam roller.
- Slide up so the roller moves down the legs towards the ankles.
- Now slide down so the roller moves up the legs towards the knees. (Note: Feel where the tight spots are and focus more on those spots for a better release.)
- If the calves are not too sensitive/tender it can be done one leg at a time by stacking the upper leg over the lower leg and/or flex at the ankle while rolling up and down. This will increase the pressure on the calf muscle for a better release.
- Slowly move up and down over the roller for 25 passes.