Cues when foam rolling Hamstrings: Place foam roller under thighs. Use hands for balance when foam rolling. Roll from below glutes to above the back of the knees.
Cues when foam rolling Adductors: Place foam roller under inside of thigh. Use forearms for support to roll up and down inside thigh. Use as much pressure as can comfortably tolerate for 45-60 seconds.
Cues when foam rolling Calf: Balance with foam roller under one calf. Roll with legs crossed to apply more pressure. Roll tender area for 30-60 seconds.
Cues when foam rolling IT Band: Place foam roller below the hip. Fold top leg in front and use hands for balance. Roll from below the hip to top of knee.
Cues when foam rolling Quadriceps: Place foam roller on the quads. Use arms and elbows to roll back and forth. Roll tender area for 30-60 seconds.
Cues when foam rolling Thoracic Spine: Lie with foam roller under upper back. Have your hand crossed in front. Roll from shoulders down to bottom of the ribcage.