isometric workout gear with roller worn on feet or hands

The roller should always be relatively close to your knee, but never directly on the joint. Keep the roller in a single spot for about 15 seconds, then move the roller up or down your thigh by about an inch to target the sartorius from a different position. Move your top leg forward and backward slowly, internally, and externally rotating your hip to target the muscles from different angles. Place a foam roller between your legs, just above your knee, allowing gravity to initiate the pressure on the inside of your legs. Roll between the legs: Lie on your right side, propped up on your right forearm, your legs stacked on top of each other.Continue rolling up and down your thigh for about 30 to 60 seconds before switching sides. Reverse the movement and roll back up your thigh at an angle, ending on the outside of your right hip.

Bend your wrist to the right as far as is comfortable. Hold for 2 seconds then bend your wrist back to center. Using your forearms, hands, and your opposite leg to control the movement, slowly roll at an angle down the length of your thigh, so you end with the roller placing pressure on the inside of your thigh, just above your knee. With your palm rested on a table, and your fingers and wrist straight, bend your wrist to the left as far as is comfortable. You begin with both knees on the floor, holding the Ab Wheel with both hands, and you start rolling forward to reach a straight body position. An Ab Roller is a wheel with two handles on each side. Roll at an angle across the thigh: Position the foam roller at the top of your right thigh, your body angled slightly upward so the pressure is on the outside of your upper right thigh. The Ab Wheel (Ab Roller) is an excellent abdominal workout named after a piece of gym equipment.

Continue for 30 to 60 seconds before switching sides. Avoid hitting any bony points and simply rock forward and backward in small, slow movements, gradually shifting your weight side to side to identify any tight spots in your hip flexors that could use a massage. Use your forearms, hands, and your other leg to prop yourself up to make this position comfortable and to control the amount of pressure you place on the roller.

Roll on the hip crease: Lie prone on top of a foam roller so it's positioned at a slight angle in the hip crease between your right thigh and your pelvis.

Isometric workout gear with roller worn on feet or hands