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Quad Massage with Foam Roller

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.

Hamstring Massage with Foam Roller

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.

IT Band Massage with Foam Roller

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.

Glute (Piriformis) Massage with Tennis Ball

Sit on the floor and place a tennis ball under your gluteus maximus. Use your arms to control your body weight and the amount of pressure you find to be most beneficial. Move your hips around over the tennis ball. Roll for 60 seconds. Repeat with your other side.

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