Self-MassageSpineFoam Rolling
Foam Roll Lats / Thoracic
Thoracic foam rolling mobilizes the thoracic spine in extension, countering kyphosis and improving posture.
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Foam Rolling (Massage Roller)
9 foam rolling and self-massage techniques with lacrosse ball for quadriceps, hamstrings, IT band, calves, lats, glutes, piriformis, plantar fascia and pectorals.
9 Articles
Self-MassageHipsRecovery
Lacrosse Ball — Piriformis
The lacrosse ball on the piriformis releases deep trigger points in the buttock and relieves sciatic symptoms.
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Self-MassageRecoveryAnkles
Lacrosse Ball — Plantar Fascia
Plantar fascia massage with a lacrosse ball releases the plantar fascia and relieves heel pain.
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Self-MassageLower BodyFoam Rolling
Foam Roll Calves
Calf foam rolling releases the gastrocnemius and soleus, improving ankle flexibility and walking quality.
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Self-MassageLower BodyFoam Rolling
Foam Roll Quadriceps
Quadriceps foam rolling releases trigger points on the front of the thigh and improves muscle recovery.
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Self-MassageLower BodyFoam Rolling
Foam Roll IT Band
IT band foam rolling relieves tension on the outer thigh and lateral knee pain.
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PostureSelf-MassageShoulders
Pectoral Release (Ball Against Wall)
Pectoral massage with a lacrosse ball against the wall releases chest tension and improves posture.
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Self-MassageHipsFoam Rolling
Foam Roll Glutes
Glute foam rolling releases deep tension in the gluteus maximus and medius, improving hip mobility.
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Self-MassageLower BodyFoam Rolling
Foam Roll Hamstrings
Hamstring foam rolling releases posterior chain adhesions and prepares muscles for stretching.
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