Shelton Trainor
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Shelton Trainor
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Foam Rolling Calves

Beginner Roll

  • Place roller behind your ankle while using your hands to support your upper body. 
  • Lift your bottom off the floor, then drive your body forward, rolling from your ankle to just beneath your knee.
 

 

Intermediate Roll

  • Position roller behind ankle.
  • Lift your bottom off the floor, then roll from your ankle to just beneath your knee.
 
 

 

Advanced Roll

  • To increase intensity, stack one leg on top of the other. To target the inside or outside of the calf, your may point toes in or out.
  • Position roller behind ankle.
  • Lift your bottom off the floor, then roll from your ankle to just beneath your knee.
 

Foam Rolling IT (iliotibial) Band

  • Rolling from your hip down to the knee. (This position provides more stability and balance.)
  • This exercise will also help with some lateral knee pain.
 

Beginner Roll 

The leg on roller allow that foot to drag across the floor.

 

Intermediate Roll

The leg on the roller, do not let that foot touch the floor.

 

Advanced Roll

Keep legs stacks to increase pressure on leg being rolled out. Feet do not touch the floor.

 

Foam Rolling Glutes

  • Place your weight to one side and position the roller under the meaty portion of the lateral glute (just above the outside part of your hip). Cross your leg and place your ankle on the opposite quad. Support your upper body by placing your hands on the ground to the rear.
  • Roll the outside portion of your glute from top to bottom. This is a relatively small movement.