1. Calf Roll

1: Sit on the floor with your legs straight out in front of you. Place the grid roller under your calf, just above the ankle.

2: Place your hands on the floor behind you and lift your hips off the floor, so your weight is on your hands and the roller.

3: Slowly roll the roller up your calf, towards the knee, using your arms to control the movement.

4: Pause when you find a tender spot and hold it for 20 to 30 seconds or until the tension releases.

5: Continue rolling up and down the calf for 1 to 2 minutes, focusing on any other areas of tension.

6: Repeat on the other leg.

2. Glute Roll

1: Sit with the roller under your left glute, with your right knee bent and your right foot flat on the ground. Your left leg should be straight out in front of you.

2: Place your hands on the floor behind you and shift your weight to your left buttock.

3: Roll back and forth over your right buttock on the roller.

4: Pause when you find a tender spot and hold it for 20 to 30 seconds or until the tension releases.

5: Continue rolling over the right glute for 1 to 2 minutes, focusing on any other areas of tension you find.

6: Repeat the exercise on your right glute.

3. IT Band

1: Lie on your side with the foam roller under your outer thigh, just below your hip.

2: Place your top foot in front of your bottom foot for support.

3: Use your arms to lift your upper body off the ground, so your weight is on the foam roller.

4: Roll along the outer thigh from just below the hip to just above the knee. Keep your core engaged and your movements slow and controlled throughout.

5: Pause when you find a tender spot and hold it for 20 to 30 seconds or until the tension releases.

6: Continue rolling along the outer thigh for 1 to 2 minutes, focusing on any other areas of tension you find.

7: Repeat the exercise on the other side.

4. Hamstrings

1: Sit on the floor with your legs extended straight out in front of you. Place the foam roller under your thighs, just above the backs of your knees.

2: Lift your hips off the ground by supporting your weight with your hands behind you. Next, slowly roll the foam roller up towards your glutes. Stop just before the roller reaches your sit bones.

3: Slowly roll the roller back down towards the backs of your knees. Repeat the movement by rolling up and down the length of your hamstrings.

4: When you find a tender spot, pause and hold the roller in place for 10 to 30 seconds, while applying gentle pressure.

5: Continue to roll for 1 to 2 minutes, or until you feel the muscles have been adequately loosened.

5. Quads

1: Lie face down on the ground with the foam roller placed under the front of your thighs, just above your knees.

2: Place your forearms on the ground to support your upper body, and use your arms to lift your hips off the ground.

3: Slowly roll the foam roller up towards your hips, stopping just below your hip bones.

4: Slowly roll the foam roller back down towards your knees. Repeat this movement, rolling up and down the length of your quads.

5: When you find a particularly tender spot, pause and hold the roller in place for 10 to 30 seconds, while applying gentle pressure.

6: Continue to roll for 1 to 2 minutes, or until you feel the muscles have been adequately loosened.

6. Glute Smash and Roll

1: Sit on the foam roller with your knees bent and your feet flat on the ground.

2: Shift your weight to one side and cross the opposite ankle over your opposite knee.

3: Lean back slightly, placing your hands on the ground behind you for support, and roll your glute muscles over the foam roller.

4: When you find a tender spot, pause and hold the roller in place for 10 to 30 seconds, while applying gentle pressure.

5: Continue to roll for 1 to 2 minutes, or until you feel the muscles have been adequately loosened.

6: Repeat on the other side by shifting your weight to the opposite side and crossing your opposite ankle over your opposite knee.

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