Foam Rolling Positions

Oh Mr. Foamy, I hate you and I love you. But, I’m sure some people wonder what they are supposed to do with you. Follow me to find out!

CALF STRETCH:

Place the roller under your calf. Roll from the back of your knee to your Achilles tendon. To intensify, stack your other leg on top of your rolling leg. Hold tight spots for 30-45 seconds or until pain diminishes.

ANTERIOR TIBIALIS/SHINS:

Begin on your hands and knees and place the roller under your shin area. Roll front to back to find tender areas. Hold tight spots for 30-45 seconds or until pain diminishes.

IT BAND AND TFL:

Position the roller under your hip and place your top leg in front for support. Roll from the top of your hip down to your knee. To intensify, stack legs on top of each other. Hold tight spots for 30-45 seconds or until pain diminishes.

QUADRICEPS:

Lie face down on roller and roll from your hips to the top of your knees. Keep lower legs straight out or crossed in the air. Hold tight spots for 30-45 seconds or until pain diminishes.

PERONEALS STRETCH:

Position the roller under your knee and place your top leg in front for support.  Roll from your knee down to your ankle. To intensify, stack legs on top of each other. Hold tight spots for 30-45 seconds or until pain diminishes.

Thank you for everything Mr. Foamy.

HOW-TO-INFO PROVIDED BY: Gold’s Gym

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   This is a great post! My dad recently invested in one of these...could not be more in

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32. sheddingformyweddingandlife said: Now I know what to do with mine :) thanks.
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