Start:
Sit with back straight, hands on
floor positioned slightly behind shoulders
with arms extended and supporting
upper body. Straighten one leg; bend
opposite leg and position roller just
above ankle under back of lower leg
with heel on floor.
Finish:
Press hands downward while
raising buttock slightly off the floor.
Straighten bent leg, raise heel off floor
and pull toes backward while pressing
and rolling lower leg across top of roller.
Return slowly to start position and repeat.
l o w e r l e g r o l l
Start:
Sit with back straight, hands on
floor positioned under shoulders with
arms extended supporting upper body.
Bend one leg; straighten opposite leg
and position roller just above knee under
back of upper leg with heel off floor and
toes pointed forward.
Finish:
Press hands downward while
raising buttocks off the floor. Fully
straighten leg, pull toes backward, shift
body forward while pressing and rolling
upper leg across top of roller. Return
slowly to start position and repeat.
u p p e r l e g r o l l ( p o S T e r I o r )
Start:
Lie on stomach with body
straight, toes on floor with arms bent
and hands on floor under shoulders.
Position roller just below hips under front
of upper leg.
Finish:
Press hands downward while
straightening arms and raising chest
above floor. Fully straighten arms, keep
toes on floor, shift body forward while
pressing and rolling upper leg across top
of roller. Return slowly to start position
and repeat.
u p p e r l e g r o l l ( a n T e r I o r )
FOAM ROLLER
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise
selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform each exercise in a controlled manner, through
a full range of motion.
• When applicable, perform an equal number of exercise
repetitions with each arm/leg to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions through a full
range of motion, increase rest time between exercise sets
or decrease repetitions.
—OR—
• If unable to achieve moderate to maximal muscular fatigue
following the completion of 12 exercise repetitions through
a full range of motion, decrease rest time between exercise
sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
Before beginning this or any other exercise program,
you should always consult with your doctor or physician.
E X E R C I S E G U I D E
w w w. s p r i . c o m
