1. Lie on your right side with your right leg straight and your left knee leg bent, foot on the floor. 2. Place the foam roller under your right armpit, below the shoulder blade. 3. Slowly roll from ribcage to armpit, gently massaging with small rolls. 4. Use your left hand to stabilize your body, placing it on the floor in front of you.

1. Lie on your back with a foam roller under your shoulder blades. 2. Lift your hips and slowly roll from just below your neck to just above your mid-back. 3. Roll back and forth, focusing on areas that feel tight. 4. Adjust position to target back areas, use arms to control pressure.

1. Lie face down and place the foam roller at hip level beside you. 2. Externally rotate your right leg and place your inner thigh on the roller. 3. Roll from your knee to midway up your hip. 4. Use forearms to push and roll from side to side.

1. Position the foam roller under your right glute. 2. Support yourself with your right hand roll back and forth. 3. Cross your left leg over your right thigh, with left ankle on right knee to open up your hip. 4. Pause on any particularly tight spots for deeper release.

1. Lie face down with a roller under your right leg, just above your knee. 2. Use your arms to move your body back and forth, rolling along the right quad muscle. 3. Move slowly to effectively massage the muscle tissue.

1. Sit with your right hamstring on the foam roller. 2. Support your weight with your hands and roll from knee to glute. 3. Cross your left leg over your right to increase pressure. 4. Pause on tight spots and gently roll back and forth.

1. Lie on your right side with a foam roller under your thigh. 2. Roll from just below your hip to above your knee. 3. Use your left leg on the floor for balance and control. 4. Support your upper body with your right forearm on the ground.

1. Place a foam roller on the ground. 2. Sit and place your right calf on the roller. 3. Roll your calf back and forth over the roller. 4. Apply pressure to tight spots.