How to do it
Use your forearms to inch the body slowly over the roller.
- 1
Lie face down and place the foam roller under your thighs.
- 2
Support your weight on your forearms and toes.
- 3
Roll slowly from your hip to just above your knee.
- 4
If you find a tender spot, hold for 20-30 seconds before continuing.
- 5
Keep your body relaxed and avoid tensing the muscles being rolled.
Expert tip
Ensure your core is engaged and hips are stable to prevent unnecessary rocking, which can diminish the effectiveness of the stretch.
Common mistakes
- ✕Rolling directly over the kneecap
- ✕Letting the lower back arch and hips sag
- ✕Tensing the thighs against the roller