Logo ZwiftInsider Hip Foam Roller Program
Created by Christopher R. Schwenker, P.T.  Dec 27th, 2020

Total 4
FOAM ROLL - GLUTE - PIRIFORMIS

Start by sitting on a foam roll and cross your affected leg on top of your other knee as shown. Lean slightly towards your affected side.

Next, using your arms and unaffected leg, roll forward and back across your buttock area.
Repeat 1 Time
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
Enlarge
FOAM ROLL - ILIOTIBIAL BAND - ITB

Start on your side with a foam roll under your bottom thigh.

Next, using your arms and unaffected leg, roll up and down the foam roll along your lateral thigh.
Repeat 1 Time
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
Watch Video
Enlarge
FOAM ROLL - QUADRICEP SINGLE LEG

Start by lying face down so that a foam roll is under the top of your affected thigh. Cross your other leg over the top of your affected leg as shown.

Next, using your arms propped on your elbows, roll forward and back across this area.
Repeat 1 Time
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
Enlarge
FOAM ROLL - HAMSTRING SINGLE LEG

Start by sitting on a foam roll under your target thigh.

Next, using your arms, roll forward and back across this area.
Repeat 1 Time
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
Watch Video
Enlarge


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