Our Programs

Self Massage Program

Hamstrings

Perform each exercise for 20-30 seconds. Roll for longer at points of major discomfort.

○ Straighten your legs over a foam roller and position on the back of the upper legs
○ Using your hands, lift hips off of the floor and shift your weight on the foam roll to one leg
○ Roll over the foam from below the hip to above the back of the knee
○ Repeat on opposite leg.

Glutes

Perform each exercise for 20-30 seconds. Roll for longer at points of major discomfort.

○ Sit with your buttocks on top of a foam roller
○ Bend your knees, and then cross one leg so that the ankle is over the knee
○ Shift your weight to the side of the crossed leg and roll over your glutes
○ Repeat on the opposite side.

Calves

Perform each exercise for 20-30 seconds. Roll for longer at points of major discomfort.

○ In a seated position, straighten the leg you would like to foam roll and keep the other leg bent
○ Place a foam roller underneath your lower leg
○ With your hands at your sides, raise your hips off of the floor
○ Roll from below the knee to above the ankle
○ Repeat on opposite leg.

Upper Back

Perform each exercise for 20-30 seconds. Roll for longer at points of major discomfort.

○ Lie down on the floor
○ Place a foam roller underneath your upper back and cross your arms
○ Lift your hips off of the ground to place your weight onto the roller
○ Shift weight to one side and roll the upper to mid-back
○ Alternate sides.

Lats

Perform each exercise for 20-30 seconds. Roll for longer at points of major discomfort.

○ Lie on the floor and place a foam roller on the side of your back, just behind your armpit
○ Keep your shoulder overhead as and your upper body off of the ground as you shift weight onto the lats.
○ Repeat on the opposite side.

Quads

Perform each exercise for 20-30 seconds. Roll for longer at points of major discomfort.

○ Lie face-down on the floor
○ Place a foam roller underneath one leg and keep that foot off the ground
○ Roll from above the knee to below the hip.
○ Repeat on the opposite side.

IT Band

Perform each exercise for 20-30 seconds. Roll for longer at points of major discomfort.

○ Lie on your side
○ Position your bottom leg onto a foam roller and top leg crossed in front of you
○ Roll over the foam from your hip to your knee
○ Repeat on the opposite leg