Use a foam roller to target quad tightness and knee pain by rolling the outside muscle of the quad while lying on your side.
Lateral Quad Massage:
Sit on the floor and use a foam roller to massage tight hamstrings, relieving knee and back pain.
Hamstring Roll Out:
Address shoulder pain by lying on your side and rolling the foam roller beneath your armpit to massage the lat muscles.
Lat Smash:
Lie on your side to target ab and back pain with a foam roller placed beneath your abdomen, massaging the obliques.
Oblique Massage:
Kneel or lie down and use a foam roller to massage the triceps, alleviating shoulder and elbow pain.
Tricep Smash:
Relieve groin tightness and knee pain by rolling the length of your groin using a foam roller while lying on your stomach.
Adductor Massage:
Lie on a foam roller vertically to massage the upper back and open the chest, relieving upper back and shoulder pain.
Rhomboid Massage and Chest Opener:
Relax the upper back and shoulders by lying on a foam roller and extending your back over it.
Upper Back Extension Massage:
Sit on the ground and use a foam roller to massage the calves, addressing Achilles, heel, foot, and knee pain.
Regular Calf Roll Out: