How I Roll

So the past couple of weeks we have talked about what rolling out is and some equipment that can be used for it. Now it is time for the finale to this little rolling series. I have made a video on how to roll out. You can watch it on YouTube and follow along, or you can just follow along with the pictures in this post.

So lets get rolling.

1. Calves

Screenshot 2016-05-19 at 9.16.51 AMFor the calves, you’ll want to roll from your ankle to your knee. For more pressure, you can cross your other leg over top.

2. Hamstrings

Screenshot 2016-05-19 at 9.17.46 AMFor this one, you’ll want to roll from your knee back to your butt. Again, if you want more pressure, go ahead and cross that other leg over.

3. Quads

Screenshot 2016-05-19 at 9.18.19 AMFor this one, you’ll want to lay face down on the roller and roll from knee to hip. You can bring your other leg up to the opposite side for more balance. Experiment with different angles on this to see where you need tension released.

4. Hip Adductors

Screenshot 2016-05-19 at 9.19.56 AMImproving range of motion in the hips can be very important to runners and to people with hip issues. Running this from your knee up to your hip on the inside of your leg will improve your the mobility in your hip.

5. IT Bands

Screenshot 2016-05-19 at 9.20.58 AMThis one can usually be pretty painful to roll out, but can work wonders for people (especially runners) with pain on the outside of their knee. Just roll from the knee up to the hip on the outside of the leg.

6. Chest Stretch

Screenshot 2016-05-19 at 9.21.28 AMMany of us hunch over at our computers or just have bad posture in general which can lead to a lot of tension in the chest. This stretch tends to work better with a softer roller, but as long as it is long enough to support your head, you should be fine. Just lay the roller right on your spine, and drop your arms to either side.

7. Spine Roll

Screenshot 2016-05-19 at 9.22.46 AMScreenshot 2016-05-19 at 9.23.17 AMScreenshot 2016-05-19 at 9.23.52 AMFor this one, you’re going to use the peanut (aka 2 tennis balls taped together). Place the crease of the object at the small of your back and roll it up to your neck and all the way back down. This is a good way to get rid of tension in your back and maybe get you a good back crack when nothing else will.

I hope this gave you a better idea on how to use a roller. If you have any questions, feel free to email me at

You can also follow me on Instagram and Facebook.

Hope to hear from you soon!

God bless.


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