A foam roller is an effective tool for releasing tension in your connective tissues, working out kinks and knots in sore muscles and stretching muscles and tendons. By using your own body weight and a cylindrical foam roller you can perform a self-massage, break up trigger points, and soothe tight muscles while increasing blood flow and circulation. Perform the following moves before and after exercising.
1. Quad Massage
Start with both of your thighs on the roller at the same time. Roll back and forth from your knees to hips. To increase the pressure, lift one thigh off the roller and lean into the roller with the leg on the roller. Roll for 60 seconds.
2. Hamstring Massage
Start with both of your hamstrings on the roller at the same time. Put your hands behind you on the floor for support. Roll back and forth from your knees to hips. To increase the pressure, lift one thigh off the roller and lean into the roller with the leg on the roller. Roll for 60 seconds.
3. IT Band Massage
Lie sideways with the foam roller under the side of your thigh. Roll between your knee and your hip bone. Spend extra time on the more tender areas you encounter. Roll for 60 seconds. Repeat with your other leg.
4. Gluteal Muscle/Piriformis Massage
Sit with your buttocks on top of a foam roll. Bend your knees, and then cross the right leg so that the right ankle is over the left knee. Shift your weight to your right side, rolling over the buttocks until you feel the tension in your glute. Then repeat on the other side.
Download Using a Foam Roller