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Foam Roller - Lower Body Stretching |
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FOAM ROLLER TECHNIQUES - STRETCHING EXERCISES FOR CALVES, QUADS & BACK
By Michael Lovegren

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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
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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
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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
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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
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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
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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
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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
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DISCLAIMER:
The information on www.shapetoronto.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.
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Our Clients Say
Dev, I just wanted to thank you very much for working on my knee the other day. By 5pm I could walk without limping! In the past when my knee was that sore, I would limp for 4-5 days and then have all the other problems...neck, back, hip, headaches etc. I am amazed, and truly grateful. You have saved me a lot of misery. I am telling everyone I know about it. I will be able to continue my recovery with you ASAP, and I am looking forward to it.
Steve K.
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