Follow along with the video to learn how to roll out your posterior thigh! You only need to spend a minute or two maximum in each body region.

HOW: Get set up seated with a firm object that can roll back and forth positioned under your foot. Roll the object back and forth along your arch from the base of your heel bone to the balls of your feet. Apply your desired level of pressure that you can tolerate, however don’t cause intolerable pain. You can roll it back and forth, side-to-side, or change the angle as desired and work on any area that you want along the bottom surface of your foot.

 

FEEL: This should feel like a massage and soft tissue work along the base of your foot.

 

COMPENSATION: Follow along with the video for tips and other instructions.

Follow along with the video to learn how to roll out your calves! You only need to spend a minute or two maximum in each body region.

Follow along with the video to learn how to roll out the front part of your thigh! You want to avoid any bony landmarks like your actual hip bone and knee.  Essentially roll the entire area between those bones. You only need to spend a minute or two maximum in each body region.

Follow along with the video to learn how to roll out your TFL, IT band, and lateral thigh muscles! You want to avoid any bony landmarks your hip bone and knee bone. Essentially roll the entire area between those bones. You only need to spend a minute or two maximum in each body region.

Follow along with the video to learn how to roll out the  muscles in your hips! You want to avoid any bony landmarks like your sitbones. Everywhere else on your hips you are welcome to roll as long as you want! You only need to spend a minute or two maximum in each body region.

HOW: Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forwards and backwards. Hold each stretch for a few seconds and repeat. 

 

FEEL: You should feel a stretch in your ankle. You should also feel your lower leg muscles working. 

 

COMPENSATION: Keep the knee straight, don’t bend it.

HOW:  In a kneeling position with one leg up and your foot flat on the ground. Lean forward as much as you can bending your knee and slightly bringing your heel off of the ground. Hold that position when you feel a good stretch in your calf. 

 

FEEL: You should feel a stretch in your calf and even into your Achilles’ tendon.

 

COMPENSATION:  Make sure the heel lifts off of the ground, but not too much where you don’t feel a stretch in your calf.

HOW: Begin in a seated position with both knees bent on the ground. One knee should be lying on its outside, and the other should be lying on its inside. Sit up tall, hinge forward at the hips and lean towards the knee lying on its outer edge and hold that stretch for about five seconds. Then, rotate to the other side while keeping your heels on the ground and rotate your legs in the other direction again hinging forward at the hip towards the knee laying on it’s outer edge.. Perform that stretch on each side for the prescribed amount of reps. 

 

FEEL: You should feel a stretch in each hip as you lean forward. 

 

COMPENSATION: Keep your back straight, don’t hunch forwards as you lean into each stretch.

HOW: Start in a tall plank position, then step your left foot forward and to the outside of your left hand. Sink into your left hip as you keep your left knee pushed out, right leg straight, chest up, and shift your weight forward. Return to starting position and perform on the other side, then repeat.

 

FEEL: You should feel a butt and groin stretch on the foot that you take a step forward with as well as a hip flexor and groin stretch on the back leg.

 

COMPENSATION: Do not excessively round your upper back, try to keep your chest up and head looking forward. Watch the video for other tips and details.