Quads

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Get into plank position with a foam roller under your front thighs (quads).   Roll the entire quad area, from your knees to your hips.  Slowly roll back and forth.  If you feel a knot, a sensitive spot on your thigh, then stop on that spot and hold the foam roller there.  Continue to roll again until the knot loosens and isn't as painful.


IT Band

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Get into a side plank position with elbow under shoulder and legs stacked and out to your side, forming a straight line.  Slide the foam roller in under the side of your thigh (IT Band) and lift yourself up onto your arm with the top leg crossing over the extended leg, foot planted on the ground (top photo). Propel your body using your foot and roll from your knee to your hip. 


Calf

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Begin seated with your legs out in front of you.  Place the foam roller under your lower leg, calf area. Place your hands directly under shoulders, on the ground with the fingers pointing towards your feet (top photo).  Slowly push your body using your arms forward and back over the entire calf area.  If you find a tender spot, or knot, stop on the that spot and hold it. Continue rolling again until the knot loosens.  This is really good workout for your triceps too!


Single Calf

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Begin seated with your legs out in front of you.  Place the foam roller under your lower leg, calf area.  Cross one leg over the other leg.  Place your hands directly under shoulders, on the ground with the fingers pointing towards your feet (top photo).  Slowly push your body using your arms forward and back over the entire calf area.  If you find a tender spot, or knot, stop on the that spot and hold it. Continue rolling again until the knot loosens.   Now switch and cross the opposite leg over and roll the opposite calf.  This is really good workout for your triceps too! 

Hamstrings

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Begin seated with the your knees bend in front of you and the roller under your thighs.  Place your hands behind you, directly under shoulders and fingers pointing towards feet.  Straighten your legs and lift onto the roller with your hand supporting your upper body (top photo).  Slowly roll from the back of your knees to the your glutes and repeat.  If you find a knot, stop the roller and hold it on that knot to loosen it up.  Continue rolling slowly over hamstrings.


Glutes/Piriformis

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Sit with the foam roller under your glutes, seated on the ground.  Cross the left leg over and place your left hand on the ground, lean over onto the left glute.  Twist your body so you are facing the top bent knee as you slightly lift the right glute off the roller.  Roll back and forth over that glute and piriformis.  Replace left leg back down and cross the right leg over.  Roll opposite glute.  If you notice a sore or tender spot while rolling over the muscle, stop on the sore spot and hold it for 20-30 seconds.  Continue to roll again.