Foam Roller Instructions
Middle Back Exercises:
Middle back
Begin with roller under your middle back, hands behind your neck.
Slowly roll from neck thru your shoulders
Repeat rolling on the right and left sides of the middle back.
Rest on hot spots for 30-60 seconds.
Low Back Exercises
Low back:
Begin with roller under your hips, palms on the ground behind you.
Slowly roll from hips too shoulders
Repeat rolling on the right and left sides of the back.
Rest on hot spots for 30-60 seconds.
Piriformis/gluteal muscles:
Begin with roller under guteal area and ankle of opposite foot across upper leg, palms on the ground behind you.
Slowly roll up and down and side to side.
Repeat rolling on the right and left sides.
Rest on hot spots for 30-60 seconds.
Upper Leg Exercises
Hamstrings:
Begin with roller under your tail bone, palms on the ground behind you.
Slowly roll from tail bone down legs
Repeat rolling on the right and left sides of each leg.
Rest on hot spots for 30-60 seconds.
IT band/ outer leg:
Begin with roller under your outer hip, resting on your elbow.
Slowly roll from hip down leg.
Repeat rolling on the front and back sides of each leg.
Rest on hot spots for 30-60 seconds.
Front leg/ Quadriceps:
Begin with roller under the front of your hip, resting on your elbows.
Slowly roll from hip down front of leg.
Repeat rolling on the right and left sides of each leg.
Rest on hot spots for 30-60 seconds.
Inner Leg:
Begin with roller under the top of your inner leg, resting on your elbow with your knee bent.
Slowly roll from the top of the leg down.
Repeat rolling on the right and left leg.
Rest on hot spots for 30-60 seconds.
Lower Leg Exercises
Calves:
Begin with roller under your knee, resting on your hands.
Slowly roll from the top of the knee down.
Repeat rolling on the right and left sides.
Rest on hot spots for 30-60 seconds.
Shins:
Begin with roller under the top of your shins, resting on your hands.
Slowly roll from the top of the knee down.
Rest on hot spots for 30-60 seconds.