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FOAM ROLLER

EXERCISES Use the following simplE exercises to reduce stiffness and your risk of injury

TOMBELL.CO

HAMSTRINGS

Sit with your hamstrings positioned over the foam roller, with your hands behind you for support. Roll backwards and forwards, increasing the pressure onto the

roller as you progress.

QUADS

Lie face down and position quads on top of the foam roller. Using your arms to help, gently back and forth, pausing at particularly tender areas. Rotate your legs

inwards and outwards for extra intensity.

ITB

Position yourself side on, with the roller underneath the edge of your leg. Cross the other leg over if you are a beginner or stack your other leg on top if more

experienced. Use your downward arm to assist you as you roll back and forth.

Position the foam roller beneath your calf muscles and place both hands behind you for support. Roll slowly backwards and forwards, pausing in particularly tender

areas. stack the legs or rotate them for extra intensity.

CALVES

RECOMMENDED FOAM ROLLER

The Grid by Trigger Point Therapy is my preferred foam roller. BUY: CLICK HERE IF IN US // CLICK HERE IF IN UK