Typical Types of Foam Rolling Movements

1. Gastrocnemius ( shin muscle)

One of the most common places for miserliness is the shin area, especially in women. Posture and high heels can complicate the pain but icing that the muscles break up, thickset fashion will ameliorate drastically.

Place the comber just underneath the top part of the shin muscle. Push yourself up for the minimal pressure and roll back and forth until you feel the tightest part of the muscle. Also either roll over it or keep it static over the tight muscle until the pain lessens. Repeat on the other side.

2. TFL/ IT Band

The TFL (tensor fascia lata) located at the top part of the hipsterism is connected to the IT Band (iliotibial band) further down towards the knee. This is another area that can get extremely tight and painful adhesions to develop. This again, can affect the way you thickset and perform colorful other exercises as well.

Lying on your side, place the comber under your hipsterism. Use your elbows to push yourself up and start sluggishly rolling from the TFL down the IT Band. It's judicious that when starting this roll, a softer comber is used until inflexibility improves in this area.

3. Adductor/ VMO

In a prone position, place the comber on the inside of the ham. Prop yourself up on elbows and placing pressure, roll from the top part of the adductors ( inner ham) to the top part of the inner knee. 

4. Piriformis and Glutes

The piriformis is a small muscle located deep within the hipsterism joint near the gluteus maximus. As this muscle lies near to the sciatic whim-whams, when it's tight, it can beget the whim-whams to flare over and spasm.

Sitting on the comber, cross one leg over the other, spare your back, and roll back and forth until the pain eases. This move will also help ease the miserliness in the glutes.

5. Lattisimus Dorsi

The latissimus dorsi, also known as lats, is one of the areas that are most overlooked in foam rolling. The lats are a large muscle group, and if tight, can beget an array of problems. It's the origin of the pressure of the most common problem in the neck, shoulder pain and dysfunction, and overall back pain.

Lying on your side, place the comber between the crest and upper back. Lift the hipsterism and roll back and forth until the pressure starts to ease.

6. Back Muscles

It's not always recommended to froth roll your reverse shown in the print above as the comber doesn't tend to get the delicate pressure areas. But if your reverse just needs an all-around stretch, this position can be quite a relief. However, a tennis ball or massage ball would be more suited for this, If there are specific areas around the reverse that need a bit further detail.

7. Closes/ Shanks

The quadriceps are also relatively a large muscle group and tend to make up a lot of lactic acid from training. No doubt after sabotaging the leg extension machine this is fantastic to stretch out the muscle and give important demanded relief.

With the froth comber on the group, lie precisely on top making sure that the comber is at the top of the quadrangle muscle. Propping up on elbows, roll from top to nethermost sluggishly until the pressure eases.