When winter sports like skiing, snowboarding, or simply slogging around in snow boots have your lower body feeling tight, reach for your foam roller! These 4 dynamic stretches are perfect to practice alone or pair with a restorative yoga practice. Not sure if foam rolling is right for you? Check out this article to learn the how's and the why's of this DIY massage practice.
- Hamstring Happiness
Put the foam roller under your upper thigh and roll from the back of your knee to your upper hamstring. Hold the roller in position under tight spots for 30-45 seconds or until pain diminishes.
2. IT Band and TFL Massage
Brace yourself with your arm and other leg while you place the foam roller under your outer hip. Roll from the top of your outer hip, down your thigh, and to your knee. To intensify, stack legs on top of each other. Hold tight spots for 30-45 seconds or until pain diminishes.
3. Peroneals Stretch
As with the exercise above, brace yourself with your arm and other leg as you place the foam roller on your outer shin right below the knee. Place your top leg in front for support. Roll back and forth from your knee to your ankle, holding tight spots for 30-45 seconds or until pain diminishes.
4. Hip Flexor Love
Lie on one side and brace yourself with your arms to place the foam roller under the top of your inner thighs. Roll slowly down to your hip pockets and hold tight spots for 30-45 seconds or until pain diminishes.
Want more?
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