Great for quad tightness and knee pain, place the foam roller perpendicular to your body, lay your right thigh on it, keep the right leg straight with your left foot close-to-flat on the floor for support
Ideal for groin tightness and knee pain, lie on your stomach with the foam roller parallel beside you, lift your torso using your hands, extend your right leg straight behind you, bend your right leg at a 90-degree angle.
Effective for hamstring tightness and knee/back pain, sit on the floor with legs straight in front, place the foam roller under your thighs, hands behind for support, bend your left knee with the foot flat on the floor.
Great for shoulder pain, lie on your right side with the foam roller perpendicular to your torso, position it right beneath your armpit, extend your right arm closer to your ear, let the roller sink into the muscle.
Beneficial for abdominal and back pain, lie on your right side with the foam roller beneath your abdomen, place your right forearm on the floor, keep your right leg straight with your left heel flat on the ground.
Relieves shoulder and elbow pain, kneel or lie facing the ground, place the foam roller horizontally in front of you, position the back of your right upper arm on top, let it sink into the muscle
Targets upper back and shoulder pain, lie on your back with knees bent and feet on the floor, place the foam roller below and parallel to your upper back, hug yourself, extend your back over the roller, come back up without letting the roller move.
Addresses Achilles, heel, foot, and knee pain, sit on the ground with legs straight, place the foam roller under your right calf, cross the left leg over the right for added pressure, place hands behind for leverage.
Great for Achilles, heel, foot, and knee pain, start in a kneeling position with butt on heels, sit up slightly, place the foam roller between thighs and calves, sit down to let the roller sink into calves.