1 TFL / Hip Flexors / ITB junction Image 1: TFL - Lie sideways on your hip bone and rotate slightly forward. Roll up and down about 6 inches just below your hip bone (pocket region) 8-10x. Alternate legs. Image 2: ITB Junction - Maintain position as stated above, but roll from your hip bone down to your knee 8-10x. Change emphasis by rolling slightly more forward to target the lateral quad. *Do not roll directly over the IT Band (side of leg). This will be painful and is not as effective as rolling the junction where the IT Band and msucle meet. Alternate legs. Image 3: Increase the intensity by lifting the opposite leg up in the air. Image 4: If you detect one spot in the front of your upper leg that is especially sore, perform active self-myofasical release by maintaining pressure on the sore spot and bending at your knee 8-10x. Image 1 Image 2 Image 3 Image 4
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TFL / Hip Flexors / ITB junction
Image 1: TFL - Lie sideways on your hip bone and rotate slightly forward. Roll up and down about 6 inches just below your hip bone (pocket region) 8-10x. Alternate legs.
Image 2: ITB Junction - Maintain position as stated above, but roll from your hip bone down to your knee 8-10x. Change emphasis by rolling slightly more forward to target the lateral quad. *Do not roll directly over the IT Band (side of leg). This will be painful and is not as effective as rolling the junction where the IT Band and msucle meet. Alternate legs.
Image 3: Increase the intensity by lifting the opposite leg up in the air.
Image 4: If you detect one spot in the front of your upper leg that is especially sore, perform active self-myofasical release by maintaining pressure on the sore spot and bending at your knee 8-10x.
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Calf Muscles
Image 1: Place roller just above your achilles tendon region supporting your weight on your hands behind. Stack one leg on top of the other. Slowly roll from the achilles region up the leg to just below the back of the knee.
Image: 2-3: Rotate foot in and out to target different parts of the calf muscles.
Image 4: If this is too uncomfortable, try putting the other leg on the ground. Repeat 8-10x. Alternate legs.
*If you detect one spot in the back of your lower leg that is especially sore Perform active self-myofasical release by bending at your ankle 8-10x while maintaining pressure on that spot.
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Dying Bug
Image 1: Ly with foam roller centered under back. Slowly lift one foot at a time. Alternate sides. Maintain core activation throughout. Exhale and engage as you extend your leg. Repeat 8-10x.
Image 2: Challenge yourself by adding in arm movement also. When you lift one leg, move opposite arm up and over your head. Alternate sides. Exhale and engage as you move your limbs.
*If this is to challenging or difficult to keep your balance, try laying with your back flat on the floor instead. Without using the foam roller, can you maintain a good abdominal contraction? If so, consider progressing to using the foam roller again.
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Hamstrings
Image 1: Place foam roller just above knee and support self with hands. Use arms to lift hips up. Roll up and down the back of your upper leg. Repeat 8-10x.
Image 2: Turn your foot inward to target your medial hamstrings.
Image 3: Turn your foot outward to target your lateral hamstrings.
Image 4: To increase the intensity, stack one leg on top of the other. Roll up and down the back of your upper leg.
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*For more on how to use a foam roller to improve your mobility, check out Move Better Mom Better à The Big Three Ways to Use a Foam Roller to Improve your Posture
Latissimus Dorsi
Reach arm overhead as shown in picture. Roll from bottom of shoulder down side of back. Repeat 8-10x. Alternate sides.
