Place foam roller perpendicular to your body. Lie right thigh on top, keeping leg straight. Use left hand for support. Rotate slightly towards the floor to target outer quad muscle.
"Lie on stomach with foam roller beside you. Lift torso with hands. Place right leg on foam roller, shift weight back and forth for groin massage. Repeat on other side."
"Sit with legs straight, foam roller under thighs. Bend left knee, foot on floor. Shift body forward and back, roll from butt to above knee. Avoid rolling behind knee.
Lie on right side, foam roller under armpit. Extend right arm, roll back and forth. Use left leg to move roller. Switch sides when done. Repeat: Lie left side, roller under armpit, left arm extended.
Lie on right side, foam roller under abdomen. Place right forearm on floor, right leg straight, left heel flat. Rock forward and back to massage obliques. Move up and down for other areas.
"Kneel (or lie down), place foam roller horizontally in front. Rest right upper arm on roller, flex and extend elbow to work tricep. Move roller to different tricep area. Switch arms when done."
Lie on foam roller, head, back, and butt supported. Bend knees, plant feet. Cactus arms by ears, elbows bent. Lower arms close to floor, hold 2 sec, bring arms together. Repeat for desired massage time.
Lie on back, knees bent, feet on floor. Place foam roller below upper back. Hug yourself, extend back over roller. Repeat without rolling. Move roller higher/lower on back.
Sit on ground, legs straight. Put foam roller under right calf, cross left leg for pressure. Place hands behind for leverage. Shift weight back and forth to massage calf. Use left foot for less pressure.
Kneel with butt on heels. Place foam roller between thighs and calves. Sit and let roller sink into calves. Shift hips for different angles or sit until muscles release. If intense, opt for regular calf roll out.