Feel like you need a massage? Try foam rolling. <br /><br />For calves: With both hands on the floor behind you for support, rest your calves (back of lower legs) on the roller. Cross your legs at the ankle. Roll from just above your ankle to just below your knee. Repeat on the other side.
Feel like you need a massage? Try foam rolling.

For calves: With both hands on the floor behind you for support, rest your calves (back of lower legs) on the roller. Cross your legs at the ankle. Roll from just above your ankle to just below your knee. Repeat on the other side.
Rich Montalbano/RiMo Photo
Rest your hamstrings (back of upper legs) on the roller with both hands on the floor behind you for support. Bend one knee to place a foot on the roller. Roll your hamstrings from the fold of your glute (bottom) to just above the back of your knees. Repeat on the other side.
Hamstrings —
Rest your hamstrings (back of upper legs) on the roller with both hands on the floor behind you for support. Bend one knee to place a foot on the roller. Roll your hamstrings from the fold of your glute (bottom) to just above the back of your knees. Repeat on the other side.
Rich Montalbano/RiMo Photo
Sitting on the roller, bend your leg to bring your foot to the opposite knee. Place a hand on the floor for support. Lean your weight into the bent-knee side and slowly roll the entire glute area (back and outside of your hip). Pay special attention to releasing tension in your piriformis muscle (deep hip rotator), which is often responsible for sciatic nerve pain. Repeat on the other side.
Glutes/piriformis —
Sitting on the roller, bend your leg to bring your foot to the opposite knee. Place a hand on the floor for support. Lean your weight into the bent-knee side and slowly roll the entire glute area (back and outside of your hip). Pay special attention to releasing tension in your piriformis muscle (deep hip rotator), which is often responsible for sciatic nerve pain. Repeat on the other side.
Rich Montalbano/RiMo Photo
From a side forearm plank, rest your lower leg on top of the roller and place your top foot on the floor for support. Roll from the outside of your hip to just above your knee. If the sensation is too intense, shift more weight into your supporting foot.
IT Band —
From a side forearm plank, rest your lower leg on top of the roller and place your top foot on the floor for support. Roll from the outside of your hip to just above your knee. If the sensation is too intense, shift more weight into your supporting foot.
Rich Montalbano/RiMo Photo
To increase intensity, stack your legs.
IT Band —
To increase intensity, stack your legs.
Rich Montalbano/RiMo Photo
From a forearm plank position with your core engaged for support, slightly spread your legs and open one hip to align the roller on a slight diagonal along your adductors (inner thigh). Roll along the entire length of your adductors from the groins to just before the knee.
Adductors/groins —
From a forearm plank position with your core engaged for support, slightly spread your legs and open one hip to align the roller on a slight diagonal along your adductors (inner thigh). Roll along the entire length of your adductors from the groins to just before the knee.
Rich Montalbano/RiMo Photo
Take a forearm plank position with your quadriceps (thighs) resting evenly on the roller. Engage core muscles and walk your forearms forward and back for support as you roll from just below your hips to just above your knees.
Quadriceps —
Take a forearm plank position with your quadriceps (thighs) resting evenly on the roller. Engage core muscles and walk your forearms forward and back for support as you roll from just below your hips to just above your knees.
Rich Montalbano/RiMo Photo
Lie on the roller with it positioned across your upper back. Keep both knees bent with your feet down and core engaged for support. Maintain a neutral neck position with your hands placed gently behind your head. Roll slowly from your upper back to the base of your ribcage. To increase intensity, cross your arms in front.
Upper/mid-back —
Lie on the roller with it positioned across your upper back. Keep both knees bent with your feet down and core engaged for support. Maintain a neutral neck position with your hands placed gently behind your head. Roll slowly from your upper back to the base of your ribcage. To increase intensity, cross your arms in front.
Rich Montalbano/RiMo Photo