One Of The Newest Inovations In Fitness

By: Michael Lovegren

Calf (Gastroc/Soleus)

-Balance on both hands, shoulder blades down, and tighten core
-Roll from knee to ankle, if possible, toes pointed up and out
-Corkscrew hips and move foot, if possible, as you roll
-Exhale as you push hips away; inhale as you pull hips toward  

Side Calf (Peronius Group) -Balance on left elbow and right hand, keep hips up, and maintain a tight core
-Roll from knee to ankle, stack legs
-Same breathing pattern as calf roll, yet move foot, if possible, as you roll

Front Calf (Tibialis Anterior) –

Balance on two hands and pressure left shin
-Shift body to apply pressure to the muscular part of shin (do not put pressure on bone)
-Roll from knee to ankle with same breathing pattern as calf roll, but replace knee instead of hips

Side Quad (Iliotibia Tract)

 -Set up like side of calf roll but start on the hip
-Roll from knee to hip, slowly roll to find “hot spots”
-Corkscrew motion, if possible, stack legs or drop right foot to ground

Quads (Quadriceps Group)

-Balance on elbows, face down, with quads on foam roller.
-Work your way up the roller, tighten core
-To place greater emphasis on one leg(left), cross right leg over the back of left, or shift body weight to the left

Inside of Quad (Adductor Group)

-Balance on elbows inside roller, left hip and knee flexed on top of roller
-Roll from hip to knee, slowing for “hot spots”
-Shift weight toward roller for more pressure “stretch

Back (Thoracic Spine Mobility)

-Begin with roller around mid balance with back flat, glutes raised, feet flat and close to glutes, shoulder blades down and depressed
-Roll from mid to upper back, side to side to emphasize a stretch in the spine and lumbar/thoracic region.
-Arms raised straight up or behind head
-Same breathing pattern as calf roll