Use this technique to release tension in the hamstrings.
Recommended sets: 3
Recommended repetitions: 3–5
Use this technique to release tension in the glutes.
Recommended sets: 3
Recommended repetitions: 3–5
Use this technique to release accumulated tension in the glutes.
Recommended sets: 3
Recommended repetitions: 3–5 per side.
In this video, I show you how to release tension in the hamstrings (back of the thigh) using a foam roller.
Recommended sets: 3
Recommended repetitions: 3 to 5 slow and controlled passes.
Learn how to perform an effective myofascial release using a foam roller, focusing on the gluteus medius and maximus.
Recommended sets: 3
Recommended repetitions: 3–5
This myofascial release technique using a foam roller focuses on the hip flexors, a key area for those who spend long periods sitting or who train frequently.
Recommended sets: 3
Recommended repetitions: 3–5 slow and controlled passes.
This is another technique to release tension in the piriformis muscle.
Recommended sets: 3
Recommended repetitions: 3 to 5 slow and controlled passes.
Use this technique to release tension in your glutes.
Recommended sets: 3
Recommended repetitions: 3 to 5
Use this technique to release tension in the hamstrings.
Recommended sets: 3
Recommended repetitions: 3–5
Use this technique to release tension in the hip adductors.
Recommended sets: 3
Recommended repetitions: 10–15
Use this technique to release tension in the lumbar muscles.
Recommended sets: 3
Recommended repetitions: 3 to 5
Use this technique to release tension in the upper part of your back.
Recommended sets: 3
Recommended repetitions: 3 to 5
Use this technique to release tension in your lats.
Recommended sets: 3
Recommended repetitions: 3 to 5
Use this technique to release tension in your lats.
Recommended sets: 3
Recommended repetitions: 3 to 5
Use this technique to release tension in your deltoids.
Recommended sets: 1–2
Recommended repetitions: 5 to 10 in each direction.
Use this technique to release tension in the upper part of your back.
Recommended sets: 3
Recommended repetitions: 3–5
Use this technique to release tension in your biceps.
Recommended sets: 3
Recommended repetitions: 3–5
Use this technique to release tension in your biceps.
Recommended sets: 3
Recommended repetitions: 3–5
Lie on your side and place the foam roller comfortably behind your ear.
Recommended sets: 3
Recommended repetitions: 3–5
When performing the Superman exercise, you must engage your deep back muscles and glutes.
Recommended sets: 3
Recommended reps: Hold for 10 to 60 seconds