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.