Foam Roll Self-Myofascial Release for Runners, Cyclists, and YOU.

This routine is for anyone who uses their legs and wants to keep them injury free and strong. Ideally done post workout, these foam rolling exercises can be done first if the legs are really tight. Do 2-4 times per week for maximum benefits.

Foam Rolling the Hip

Posterior hip (the right hip in this pic) self-myofascial release (foam roll in red).
The more the left leg is bent and the more the person leans towards the crossed leg, the more intense the experience!
Roll around looking for tender spots, once you find one, stay on it and breeeaaathe it out.

 

Foam Rolling IT Band

IT band and lateral quad self-myofascial release (foam roll in red).
Roll up and down looking for tender spots, once you find one, stay on it and breeeaaathe it out.
Always roll with the most pressure towards the heart so you encourage the natural return of lactic acid and blood flow.
DON’T ROLL OVER THE KNEE JOINT.

 

Foam Rolling the Quads

Anterior Quad self-myofascial release (foam roll in red).
Roll up and down looking for tender spots, once you find one, stay on it and breeeaaathe it out.

 

Foam Rolling the Obliques

Lateral Obliques and Low Back self-myofascial release (foam roll in red).
Roll up and down looking for tender spots, once you find one, stay on it and breeeaaathe it out. 

DON’T ROLL INTO THE RIBS. STAY IN THE SOFT SPOTS.

Foam Rolling the Spine

SPINAL self-myofascial release (foam roll in red).
Roll up and down like you’re rolling out dough! Time your breath with the rolling so you don’t hold it.