Unlock Your Legs!

Feeling achy and stiff? If you'd like to feel bendy and ache free, here are a few exercises to unlock the stiffness in your legs and give you a spring in your step!

Do you have a foam roller and don’t know what to do with it? Or do you have tight, achy legs and lower back? A foam roller is just the thing to help release the tight muscles and fascia (tissues around the muscles). Here are just a few exercises to help you unlock your legs and help you on your way to a bendy body and pain free posture!

When using the foam roller remember to breathe deeply and slowly and roll very slowly. The slower you go the better, more lasting results you get. Enjoy!

Glutes

With the roller horizontally across the middle of your mat – sit on top of it.

To work your RIGHT Glutes – cross your Right foot over your Left knee and then roll onto your Right bum cheek. (Reverse for LEFT)

Use your right arm for support and roll from the top of the sacrum to the sit bone

DO NOT ROLL ON YOUR COCCYX!!

Hamstrings

Place the Roller under the back of your thighs with your hands on the floor either side of your hips.

Push into your hands and raise your bottom off the floor.

Roll the roller under the hamstrings from your sit bones to the back of your knees.

ROLL SLOWLY and KEEP BREATHING!

If you don’t feel you are getting enough pressure on your hamstrings, you can cross your legs to apply more pressure on one side.

Calves

Place the Roller under the back of your calves with your hands on the floor either side of your hips.

Push into your hands and raise your bottom off the floor.

Roll the roller under the calves from the back of your knees to your ankles.

ROLL SLOWLY and KEEP BREATHING!

If you don’t feel you are getting enough pressure on your calves, you can cross your legs to apply more pressure on one side.

This is usually quite intense – so don’t do it if your calves are sore or tender.

If you found this useful – there are plenty more fantastic muscle releasing exercises to do on the foam roller – check out our workshops page http://www.4mostfitness.com/our-services/training-and-workshops/  and join me at the 4Most Fitness Studio on Saturday 11th February 2017 from 10am to 12.30pm for my Foam Roller Workshop.

  1. Laura Clark says:

    I love this foam roller exercise it really helps my tight glute med. I keep over firing it whilst teaching…demonstrating too much on the same side, I think…..my bad! This reminded me to use my roller! thank you, love it

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes:

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>