Hamstrings

Your hamstrings run the back of your thigh from your gluteus to your knee. Try rolling back and forth with your toes facing upward, toes pointing inward and toes pointing outward, as the hamstrings are three muscles.

Calf

The calf consists of the gastrocnemius and the soleus, these muscles run from the back of the knee to the ankle, just as you do with the hamstrings try rolling back and forth with your toes facing upward, toes pointing inward, and toes pointing outward.

Iliotibial band (ITB) /Vastus
Lateralis

Both the ITB and Vastus Lateralis are on the outside of the thigh. If you were to stand up tall with your hand by your side, where your third finger lands is where you want to concentrate rolling as this is where a common trigger point is.

Mid to Upper Back

To increase the mobility of the mid to
upper back (Thoracic spine)

• Place the foam roller horizontal to your spine
• You want to start with the foam roller at the base of your shoulder blades
• Keep your bottom on the ground and I like to support my neck with my hands
• Slowly arch over the foam roller. This may be uncomfortable so don’t push it but it’s not
  the most comfortable thing ever either. Hold the position for 10 seconds and slowly rise
• Once back to starting position, move your bottom down and the foam roller will move up the
  spine; try move only 1-2 cm at a time as we are trying to target each vertebrae
• Arch over the foam roller 5-7 times and stop before you get to the base of your neck