I love using the foam roller after a leg workout and this is an excellent way to compliment your stretching post workout.
Position the foam roller wide wise on the floor
Go onto your hands and knees
Walk your arms forward so that your upper thigh lands on the foam roller
Prop yourself on your elbows
Using your body weight and your arms push yourself forward over the roller and then push yourself back over the roller
Continue in this manner for 1-2 minutes before sitting up
You can also rotate your pelvis from side to side to get one are of your leg more than another
Sit on the floor with your legs stretched out in front of you
Position the foam roller wide wise under your upper thigh closest to your knee
Position your hands behind you on the floor and use your arms to move your body forward and backwards over the foam roller
Try to sink into the roller as you foam roller your legs
Do this for 1-2 minutes and then rest
3. Lateral leg ITB
Position the foam roller width wise on the floor
Lie on your left side with your legs straight and your upper left thigh closest to your knee in contact with the foam roller
Position your upper body on your left forearm and take some of the weight through your right forearm
Use your core and arms to move you down and up over the foam roller covering the lateral thigh area from your left hip down to just above your left knee and back up
Aim to do this for 30 to 60 seconds and up to 2 minutes.
This can be very uncomfortable for some, so go slow.
If you are new to it, do a little bit, rest and you can always do a bit more afterwards but remember to also listen to your body
Please leave a comment and let me know how you got on with these exercises. I’d love to hear how you got on.