Photograph by Chelsea Streifeneder
Using a foam roller on a regular basis helps to reduce inflammation and joint stress, as well as improve circulation and flexibility. But here's another perk: If you roll on a regular basis, you will help prepare your muscles for upcoming workouts and recover from those workouts faster. These three moves combine rolling with stretching to release tension in your leg muscles, and they're easy to squeeze in during commercial breaks.
You can do these combo moves to relieve tight muscles whenever your legs could use some extra love.
Calf/Hamstring Combo
Start by gently rolling out your calves. Place your calves on the roller and your forearms on the ground, then lift your backside up. If this is enough pressure hold here, or you can start to slowly roll back and forth. Try not to use your arms for support, but instead let your weight relax over the roller. When you have had enough rolling, fold your body forward and reach for your toes for a hamstring stretch and a lower back release. (You can use a foam roller to tone your rear, too. Try these 4 butt-firming exercises.)
Quad/Hip Combo
Flip over and place your quads on top of the roller and forearms on the ground. Again use your bodyweight and not your arms to slowly roll forward and backward. Hold your core in, and make sure not to arch your back. When your quads feel loosened, use your roller as extra support for a hip flexor stretch. To do this, bring one leg in front and bend, then slide the roller under the front of your back thigh as you lunge forward into your front leg and sink your hips down toward the floor.
IT Band/Side Reach
Come to one side with your bottom leg long and the foam roller positioned just under that hip, then bend your top leg over the bottom leg and place that foot flat on the floor. Hold here, and when you're ready use your bodyweight to roll forward and backward, massaging the IT band. Now come off your roller, rest your bottom arm on top of the roller, and reach your top arm up and over your body for a side-bend stretch. Try to open your ribs, and don't sink in your shoulders. Switch sides and repeat.
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