I love using the foam roller after a leg workout and this is an excellent way to compliment your stretching post workout.

1. Quads

 

Position the foam roller wide wise on the floor

Go onto your hands and knees

Walk your arms forward so that your upper thigh lands on the foam roller

Prop yourself on your elbows

Using your body weight and your arms push yourself forward over the roller and then push yourself back over the roller

Continue in this manner for 1-2 minutes before sitting up

You can also rotate your pelvis from side to side to get one are of your leg more than another

2. Lower Back 

Sit on the floor with your feet on the floor and your knees positioned close to your chest

Position the foam roller wide wise in the small of your back

Position your hands across your chest and keep your chin tucked in as move your body forward and backwards over the foam roller using your legs and feet to move you across the foam roller

Do this for 1-2 minutes and then rest

3. Lateral leg ITB

 

Position the foam roller width wise on the floor

Lie on your left side with your legs straight and your upper left thigh closest to your knee in contact with the foam roller

Position your upper body on your left forearm and take some of the weight through your right forearm

Use your core and arms to move you down and up over the foam roller covering the lateral thigh area from your left hip down to just above your left knee and back up

Aim to do this for 30 to 60 seconds and up to 2 minutes.

This can be very uncomfortable for some, so go slow.

If you are new to it, do a little bit, rest and you can always do a bit more afterwards but remember to also listen to your body