3. Hamstring roll out
Great for: hamstring tightness, knee and back pain
How to do it: Sit on the floor with your legs straight in front of you. Grab your foam roller and place it underneath your thighs. Place your hands behind you for support. Bend your left knee so that your left foot is flat on the floor. Begin shifting your body forward and back as you move the foam roller from the lower part of your butt to just above the knee. (Never foam roll behind the knee as to avoid irritating the joint.) For a deeper massage you can cross the left leg over the right. Make sure to give the left leg some love after your done loosening up the right.
4. Lat smash
How to do it: Lie down on your right side with the foam roller perpendicular to your torso and right beneath your armpit. Extend your right arm so that it’s closer to your ear and let the foam roller sink into the muscle. You can roll backwards and forwards or plant your left foot into the floor and use your left leg to help you move the roller up and down. When you’ve finished, flip over to the other side.
