Below are a few ways to roll and strengthen your lower body with a foam roller.
General tips for rolling:
- Roll slow and let your body sink of soften onto roller.
- Stop on the places that are most intense and try to let the muscles relax.
- Spend 1-2 minutes on each area.
- Roll before workouts to help get the body in a good position.
- Roll after workouts to encourage muscle recovery.
Quad Rolling
- Keep toes pointed in.
- Let quads relax onto foam roller.
- Keep core tight.
TFL/Hip Release
- Stay on upper, outer part of leg.
- Stop on sire spots and soften and sink into roller.
IT Band Rolling
- Start right below the hip joint
- Roll all the way to the knee
- Use top leg for support by crossing it over the top
- Reach bottom hand way out so you can do one smooth pull and make it easier on the shoulders
Hamstring Release
- Stay on edge of foam roller
- Use heel pump to roll with ease
Glute Rolling
- Cross ankle over knee
- Lean towards leg that is off the ground
- Rolls are short, hang out on sore spots
Shin Rolling
- Keep core tight and most of the weight on the roller
- Draw your knees towards your chest, don’t move your whole body
- Stay to the outside of the shin bone, don’t roll on the bone
Bridge on Foam Roller
- Keep core tight and spine long
- Squeeze glutes to lift, don’t let the quads do the work
- Press through center off foot and don’t let the roller move away from you
Marching Bridge on Foam Roller
- Keep core tight and spine long
- Don’t let hips shift when lifting legs
- Press through center of foot
Hamstring Curls on Foam Roller
- Keep core tight and spine long
- Roll from ball of foot to heel
- Don’t let your back extend
