This will assist with muscle recovery and preparation for your workout. Roll for 15-30 seconds or until relief of muscle soreness can be felt. Adjust your body weight on the roller to achieve best results.
Position the foam roller in the following places:
- Achilles/calves
- Glutes (bottom) – knee position over opposite leg
- Hip
- Mid and lower back
- Lateral leg – just above the knee
- ITB – towards the side of the hip
Don’t forget to foam roll both left and right sides and if there are any additional areas you wish to foam roll, give it a go!