Place the roller in the groin area of the extended leg and roll the inner thigh. quadriceps. lie on your stomach with a roller placed under the front of your thigh and slowly roll up and down from the bottom of your hip to the top of your knee. a foam roller’s construction determines cost, durability, and comfort.. Shoulders and sides. how to: lie on your back with the foam roller behind your shoulders. lace your fingers loosely behind your head and lean your upper back into the foam roller. brace your abs and glutes for stability, and slowly press into the roller on your left side, raising your right shoulder..
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This method can be performed with a foam roller, lacrosse ball, theracane, or your own hands. by applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function.. Position your body with the area you want to work on top of the foam roller. your body weight creates the pressure that massages and releases tight spots in the fascia. you control the pressure by applying more or less body weight on the foam roller and using your hands and feet to offset your weight as needed..
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