Things You'll Need:
- Foam Roller and Comfortable Clothes.
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Step 1
The Calves: Sit on the floor and place the foam roller under the middle part of right calves. place your palms on the floor behind you with elbow bent. Place left leg on the floor or crossed left leg over on the right leg to apply more pressure. Draw the navel in and roll around on the calves until you find a sensitive spot or spots and hold that spot for 20 - 45 seconds or until sensitivity in that area is reduced. It may take longer depending on your ability to consciously relax. Repeat with opposite leg.
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Step 2
Hips: Sit on top of the foam roller placing it under the right hip. Cross the left foot on top of the right knee. Place the right hand palm down on the floor behind you. Place your left hand on your right knee. Draw your navel in and roll around on the back of the hip area and lean into the crossed leg until you find a sensitive spot and hold for 20 - 45 seconds until sensitivity is reduced.
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Step 3
TFL/IT: Lie on your right side with legs extended and resting on your right elbow. Place the foam roll under the right thigh somewhere between the hip and knee joints. Cross the left leg over the right with foot on the floor. For extra pressure place left leg extended and on top of the right. Make sure your head is inline with shoulders. Draw your navel in and roll slowly from the hip to the knee until you find a sensitive spot. Hold it on the spot for 20 - 45 seconds until sensitivity is reduced. Repeat with opposite side.
