In controlled, fluid movements, roll back and forth and stop on any tight areas. Use slower motions and higher pressure for deeper relief.
Sit on the ground, and raise one leg up to 90 degrees. Roll back and forth to flush the muscle, using slower motion and high pressure on knots. Note: knots in big muscles like the hamstring feel more like thick mounds of tissue, rather than small bumps.
While standing, lean your weight over to one leg and let the other leg fully relax. Work back and forth on the glute of the relaxed leg, wrapping all the way from the pelvis to the front of the hip.
Sit on the ground and raise your leg up to a 90-degree bend. Roll back and forth on the calf slowing in any tense spots. Emphasize the lower half to release to the soleus (the main muscle involved in walking and support).
Relax your leg as much as possible and roll back and forth in controlled movements along the entire IT band. To avoid excessive pain, soreness or injury, work up the pressure as you do more sessions. You don’t want to go too deep on day one.
Relax your leg as much as possible and turn your knee out. Roll back and forth along the entire length of your inner upper leg. Slow down and increase pressure over tight spots.
Sit on the ground and raise your leg up to a 90-degree bend. Roll back and forth on both the front and outside edge of the muscle, which houses the peroneals. Work slowly and don’t roll directly on the bone.
Sit in a low chair or bench and place one handle of the rod behind the knee and close the knee down on the roller. Stabilizing with the other arm, roll back and forth on the extensors that make up the top of the forearm.
Place one end of the rod in the hip crease and hold the other end vertical. Push toward your body with the working arm, and slowly roll back and forth to flush the muscles of waste products and tension.
Start with the rod parallel to your shoulders, and then angle it 45 degrees to work one side of the neck. You can roll the soft tissue just below the skull or work on the larger and lower traps. Be sure to roll slowly and carefully to avoid the many bony protrusions in the neck.