Name: Playbook - Natalie Kimball - Lower Body Foam Roll
Uploaded: 2023-02-07T02:12:24.941Z
Duration: 6 min
Description: Lower Body Foam Roll

I liked the background sounds that coincided with rolling the spots I didn’t remember existed till I felt the tightness.

Samantha

Great series! Loved the reminder to roll my IT bands - and bonus, learned how to roll my hammys

These are perfect for anyone dealing with sciatica!

My legs feel so much better after foam rolling! I feel so much better going into my workout! Thank you!

Dianne

Enjoy this foam rolling routine for your lower body! Spend 30 seconds on each movement or longer on specific movements if your body is calling for it! You can also add in the upper body routine if you’re foam rolling on a rest day or have extra time. Enjoy! 


Lower Body Foam Roll Routine 5 minutes
TFL/ Quads (L/R)
IT Band (L/R)
Hamstring (L/R
Adductor (L/R)
Glute (L/R)
Ankle (L/R)

(TFL is a muscle of the thigh and is typically what people think IT Band Tightness is)

1. Find your TFL by starting in a tall kneel with your hands where your hips and femur meet. Swing your foot side to side and you should feel your TFL moving at your hips.

2. Lay on the foam roller on your side with the roller where you felt your TFL and your top leg bent and in front of you.

3. Start by rolling up and down in a 6-8 inch section. Next, lift your leg up and bend to 90 degrees and back a few times. Finish by internally rotating at the hip.

Tips: Roll forward and back to get a cross sectional release, use a small ball to get even deeper into your TFL.

Foam Roll Quads & TFL

1. Lay on your side with the foam roller parallel to you at hip height and your legs straight.

2. Bring your top leg to ninety degrees and place your leg on the roller just above your knee.

3. Press your leg into the roller and roll up and down the inside of your quad. Extend your leg and bring it back to 90 degrees.

Tips: Make sure you keep the roller away from the knee joint.

*Note you are foam rolling the muscles around the IT Band, not the IT band itself, including the quadriceps and hamstrings.

Foam Roll IT Band

1. Sit on your foam roller and bring one ankle over and place it on your opposite thigh. 

2. Lean into the glute being stretched (the top leg).

3. Sit up tall and roll up and down along your glutes, bring your top knee in and out, and lean side to side to get all cross sections of your glutes. 

Tip: If the figure four position is too intense, sit on the roller, lean to the side, bring the top leg bent in front of the other, and roll from there.

Foam Roll Glutes

1. Start seated with your legs straight and the foam roller under the back of your leg with the other now bent.

2. Sit up tall and "wag" your leg side to side just below the glutes.

3. Roll your foam roller a couple of inches closer to your knee, sit tall, and "wag" your leg side to side. Repeat all the way down to just above the back of the knee.

Tips: For more pressure, put your other leg on top of the leg you are rolling.

Foam Roll Hamstrings

1. Lie facedown on a yoga mat. Hold your upper body up on your forearms as if you were performing a plank.

2. Place the foam roller under one of your legs by bending your knee and extending your leg out to the side. Your opposite leg should be straight.

3. Find the tender spot and extend your leg straight. Repeat as you move closer to the groin area.

Foam Roll Adductors (Inner Thigh)

1) Place foam roller 2 inches above sock line.

2) Make small micro-movements on the place of tension.

3) Perform small circles or back-and-forth motions to release tension.

*Stay relaxed during the entire release and maintain and even inhalation and exhalation.

Foam Roll Ankle

Lower Body Foam Roll

Definitely have a love/hate relationship with the foam roller but some of these help me lean a bit closer to the love side when it comes to the foam roller

Dwayne

Foam rolling is always that “good” hurt and these are no exception. Love it!

Some cracks and pops in the best way. This was awesome! :)

Full Body Foam Roll

These are perfect for anyone but especially for those with a desk job. They really open up your chest and reduce shoulder and neck pain.

This foam roll routine really helps my rotator cuff before lifting! I didn’t realize how tight my upper body was until after! Thanks!

Lower Body Foam Roll

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