Recently I posted about the importance of Foam Rolling in my article on Recovery and Regeneration. I highly suggest going to www.tptherapy.com and investing in a roller and look at some of the other products that will help you Unlock Your Body!

Below is an explanation and an image to get you going on your foam roller.

Hamstrings-

Balance on hands to work hamstrings from glute to knee

                Turn toe slightly inward                

                Cross one foot over the other to emphasize more

Quads-     

Balance on elbows face down with one quad on roller

                Work your way up and down from hip to top of knee

                To place greater emphasis on quad bend knee

Calves-     

Balance on hands, roll from knee to just above ankle

                Emphasize one side by crossing the leg over

                Do this with toes pointed out and up     

Peroneals-   

Get into side plank position with roller on one shin

                Shift body to apply pressure to anterior tibialis (muscle in front of shin)

                roll from knee to ankle                 

                Rolling to outside to get emphasis on peroneus

IT bands/Vastus Lateralis–

Start in side plank position with roller in middle of the thigh

                Balance on forearm and bring top leg over to place on the floor

                Roll slow to find “hot spots”                       

                Change emphasis by putting bent leg on top of other leg

Upper Back-

Begin with roller around mid to upper back         

                Slowly roll to mid and upper back (shoulder blade area)

                Roll right to left to emphasize one side 

Hip Flexors-   

Lie on far side of roller on one side hip complex

                Slowly roll up and down                               

Adductors-    

Balance on elbow and hand with one leg on roller

                Slowly roll from knee to hip complex