How to Foam Roll

Your upper back gets stiff from working at a desk, commuting, and flying.

Support your head and allow the head to lean back. Make a double chin to align the neck.

Keep hair and hoods off the ground.

Use your heels to move the roller from the upper shoulders to mid-back.

Repeat 20-30 times, slightly leaning from side to side to roll both left and right sides of the spine.

Sit atop the foam roller.

Cross your right ankle over left knee.

Tilt hips slightly to the right.

Use left leg to move the roller over the glute and piriformis.

This stretch is commonly recommended for helping sciatic pain and discomfort for those suffering from sciatica.

20-30 repetitions each side at a minimum!

These muscles get tight from everyday use, especially from walking a lot or even wearing high heels.

Sit on the ground with the roller under one or both legs. Foam rolling one leg at a time will apply more pressure than rolling both.

Prop your body up using your arms.

Arms and shoulders propel the hamstrings and calves over the foam roller.

20-30 repetitions for both legs is a great target, more if your body allows it.

These muscles get tight from sitting at a desk, running, and from working out regularly.

Lie face down, propped up on elbows and forearms, with the foam roller under your thighs.

Use your arms and shoulders to crawl forwards and back, applying pressure from your upper hip all the way to your knee cap, without rolling the knee cap itself. 

The shoulder, arm, and core workout here is a bonus!

20-30 repetitions is the goal, and again, rolling one leg at a time will apply more pressure than rolling both legs simultaneously.