• Sit back on the half foam roll placed vertically under the full length of your back
  
• Have your head and neck supported on the ½ foam roll
  
• Bend your knees with your feet on the floor
  

• Start with your arms at your side and then raise them overhead
  
• Hold for 20-30 seconds
  

• Use a 36 X 6 round foam roll
  
• Repeat 2x/day
  

• Place a 36 X 6 round foam roll horizontally on the floor
  
• Kneel on your knees and place your forearms - just above your wrist - on the foam roll
  
• Keep your elbows slightly bent
  

• Raise your chest up towards the ceiling, then drop your breastbone down towards the floor
  
• Perform 8-10 repetitions
  
• Repeat 2x/day
  

• Place the round foam roll horizontally on the floor just below your shoulder blades
  
• Support your head in your hands and lay back over the foam roll
  
• Keep your knees bent
  

• Roll your spine backwards over the foam roll
  
• You can slightly lift your hips and pelvis off the floor
  
• Avoid letting your head fall back too far
  
• Perform for about 30s
  
• Repeat 2x/day
  

• 36 X 6 inch round foam roll

Starting position:

• Lay on your side on the foam
• Support yourself on your feet and forearm

• Use the roll to massage the outer thigh from your hip region to just above your knee
• If it is too painful place more pressure on your feet and arms than on the foam
• If it is still too painful then place a towel over the foam
• Roll over the thigh for 20-30s
• Repeat 2x/day

	Calf (Gastroc/Soleus) Balance on both hands, shoulder blades down, and tighten core Roll from knee to ankle, if possible, toes pointed up and out Corkscrew hips and move foot, if possible, as you roll Exhale as you push hips away; inhale as you pull hips toward
	Side Calf (Peronius Group) Balance on left elbow and right hand, keep hips up, and maintain a tight core Roll from knee to ankle, stack legs Same breathing pattern as calf roll, yet move foot, if possible, as you roll
	Front Calf (Tibialis Anterior) Balance on two hands and pressure left shin Shift body to apply pressure to the muscular part of shin (do not put pressure on bone) Roll from knee to ankle with same breathing pattern as calf roll, but replace knee instead of hips
	Side Quad (Iliotibia Tract) Set up like side of calf roll but start on the hip Roll from knee to hip, slowly roll to find "hot spots" Corkscrew motion, if possible, stack legs or drop right foot to ground
	Quads (Quadriceps Group) Balance on elbows, face down, with quads on foam roller Work your way up the roller, tighten core To place greater emphasis on one leg(left), cross right leg over the back of left, or shift body weight to the left
	Inside of Quad (Adductor Group) Balance on elbows inside roller, left hip and knee flexed on top of roller Roll from hip to knee, slowing for "hot spots" Shift weight toward roller for more pressure “stretch
	Back (Thoracic Spine Mobility) Begin with roller around mid balance with back flat, glutes raised, feet flat and close to glutes, shoulder blades down and depressed Roll from mid to upper back, side to side to emphasize a stretch in the spine and lumbar/thoracic region Arms raised straight up or behind head Same breathing pattern as calf roll