We all love massages, right? In fact, I’d be willing to bet that most of us would be fully content if all we got was gift cards for massages this holiday season. So what if I told you that you could be getting massages every day, for free?
While it’s not quite the same as going and getting pampered—OK, sorry, it’s basically nothing like getting pampered. But foam rolling truly can have the same after-effect on your muscles. Roll out each of the following areas for about 15-30 seconds each. Repeat as much as needed.Inner Thighs
Place the foam roller underneath your left inner thigh and place your right knee on the floor. Roll back and forth so that the foam roller is pressing into your inner thigh. Make sure you roll through the entire length of your inner thigh. Spend about 15-30 seconds here before switching to your right leg.
Place the foam roller underneath your left outer thigh and cross your right leg in front of your left. Use your arms to help you roll back and forth. This will also allow you to control how much pressure is going into your leg. Roll all the way up to your hip and all the way back down to just above the knee. If it hurts, that’s okay. As long as you’re breathing normally, you’re not hurting anything. Pain is usually a sign that you need to foam roll because the muscle fascia has built up.
Place the foam roller underneath your right glute with your hands behind you and your left leg straight out and off the floor. Roll back all the way up until you’re almost at your lower back and then roll forward until you’ve reached the top of your hamstring. You can also turn the foam roller parallel to your leg and roll side-to-side on your glute. Repeat this for 15-30 seconds before switching sides.Hamstrings
Place the foam roller underneath your right leg with your hands behind your back. Keep your left leg off the floor if possible. Roll all the way to the top of the hamstring, just below the glute, and then all the way back down until just above the back of your knee. Repeat on the other side.
Place the foam roller underneath your left calf. If you can tolerate it, you can roll both calves at the same time, but if that’s too much pressure, keep your right heel on the floor with your hands behind you. Roll all the way up and down your calf muscle and be sure to rotate your leg left and right so that you hit both sides of the calves as well. Repeat on the other side.
Side Incline with Twist
This works your triceps, biceps, core, and waist. Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.