Foam Rolling For Your Lower Body

Foam rolling is a great way to improve the mobility/flexibility of your muscles. Make sure to foam roll on both legs! We recommend spending 1 min on each muscle group. Here are some extra cues for each exercise:

1. Glutes: Sit on the foam roller. Cross your ankle over the opposite knee. Roll towards the crossed knee and then roll the foam roller up and down on your glutes.
2. Hamstrings: Roll along the backs of your thighs. By rotating at your hips, you can target different parts of your muscles.
3. Calves: Roll along your calves. Rotate at your hips to target different parts of your muscles. You can also cross one leg over the other to get a deeper stretch/massage.
4. IT Band/Outer Thighs: Roll up and down the outside of your leg.
5. Adductors/Inner Thighs: Roll up and down the inside of your leg.
6. Quads: Roll up and down the front of your thighs. Rotating your hips will help to target different parts of the muscle.

Do not perform any exercise if it is painful, and consult our physical therapists if you have any questions. 781-349-8235

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