During my studies to get certified. I am always running across different ways of rolling out knots or stretching. So I figured I would list 7 awesome foam rolling techniques to get you moving right again. These will also relieve some tightness and help your posture.
Sit with your right or left leg on the roller, with the other leg bent, hands on the floor, Roll from just above your knee to right below your glute. If you feel a tight spot hold it for 15-30sec. Then switch legs. This is sure to give your hamstring a good stretch.
This one might hurt (in a good way). Sit on the roller and cross a leg over a knee, leaning toward the knee that is crossed. With both hands on the floor, roll out the right cheek remembering to hold in knotted places. Switch sides after a few minutes. To make this a little less painful uncross the leg. Glutes happen to be one of the main trigger points that people normally miss.
Lie facedown on the floor, with the roller right under your hips. Lean on one leg start to roll between your hip and your knee. Then switch legs. Oh, ya don’t forget to hold on those tight spots. This will surely help those quadriceps.
This one is my favorite, sit with the roller behind you. Hold your hands behind your head and lean upper back onto the roller. You might feel your back pop (which feels great) don’t be worried.
ILIOTIBIAL BAND (OUTSIDE HIP)
Lie on your side with the roller just below your hip. Bend the other leg, placing it on the floor. Roll between your hip and knee then switch legs. This can help relieve some of those pains in the outside part of your thigh.
Sit on the floor with your legs out, with your hands on the floor behind you. With the roller under your knees, roll along calves from knees to ankles and back again.
Last but not least the Lat rollout. With on arm straight above your head lay on your side with the foam roller just below your arm pit. Lift your hip off the ground and move the roller toward your hip holding in those tight spots.
That is it these 7 foam roller moves will help loosen you up and move more freely while also improving your range of motion. Are there any foam roller moves I missed? Be sure to comment them below! I hope this helps you get on your way to some better mobility. I know it has helped me.