1. Calf Roll

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

2: Place your hands on the floor behind you and slowly 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: Start by sitting on the foam roller with your knees bent and your feet on the floor. Cross your left ankle over your right knee and shift your weight to the left hip.

2: Slowly roll back and forth over your glutes, using your arms to support your upper body and control the pressure on the roller.

3: If you feel any tight or sore spots, pause and hold the roller in place for a few seconds, while applying gentle pressure.

4: After a few minutes rolling on the left side, switch to the right side and repeat the process.

3. 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 roller up towards your glutes, stopping just before the roller reaches your sit bones.

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

4: If you find any tight or sore spots, pause and hold the roller in place for 10 to 30 seconds, while applying gentle pressure.

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

4. 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 hands on the ground to support your upper body and use your arms to lift your hips off the ground.

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

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

5: If 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 your quads for 1 to 2 minutes, or until you feel that the muscles have been adequately loosened.

5. Lower Back Roll

1: Start by lying down on your back with a foam roller placed horizontally under your lower back. Your knees should be bent and your feet flat on the ground.

2: Engage your core muscles to keep your lower back flat against the roller.

3: Slowly roll the roller up and down your lower back, starting just above your hips and moving up towards your shoulder blades.

4: As you roll, focus on areas of tightness or discomfort, and spend a little more time there, allowing the pressure of the roller to work out any knots or adhesions.

5: Avoid rolling directly on your spine, instead focus on the muscles on either side of it.

6: Continue rolling for a 1 to 2 minutes, taking deep breaths while keeping your muscles as relaxed as possible.

6. Upper Back Roll

1: Start by lying on your back with a roller placed horizontally under your shoulder blades. Your knees should be bent and feet flat on the ground.

2: Use your arms to support your head and neck and engage your core muscles to keep your back flat against the roller.

3: Slowly roll the roller up and down your upper back, starting just below your shoulder blades and moving up towards your neck.

4: Avoid rolling directly on your spine, instead focus on the muscles on either side of it.

5: Continue rolling for a couple of minutes, taking deep breaths while keeping your muscles as relaxed as possible.

7. Lat Roll

1: Lie on your side with the roller under your armpit, near the lower edge of your lat muscle.

2: For stability, place your hand flat on the ground behind the roller and the other on the ground by your hip.

2: Engage your core muscles to keep your body in a straight line and use your top leg to stabilize yourself on the ground.

3: Slowly roll the roller up and down your lat muscle, rolling it from just below your armpit to just above your hip bone.

4: Take deep breaths and relax your muscles as much as possible while rolling.

5: Once you've finished rolling one side, switch to the other side and repeat the process.

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