You will most likely find the piriformis the middle of the gluteal muscle the most tender area. How to Do the Long Calf Massage Turn the roller horizontally rolling back and forth over the gastrocnemius large calf muscle and keeping the.
Support your upper body with your hands on the mat behind you.
How to use massage roller on calves. Lets look closer look. How to Massage Your Calf Using a Foam Roller Step 1. You can only roll when the inflammation has subsided or it will be just too much and you could make things worse.
The gastrocnemius is the largest of the calf muscles. Put your right upper calf on top of the roller and your left calf on top of your right lower leg. Please make sure the foam roller is only on one side.
Your ankles should be against each other and your left foot should still be pointed towards the ceiling. I have been foam rolling my poorly calf today. Do not hunch your shoulders.
If the position feels uncomfortable hold the massage roller against a wall and shift your body up and down for the same effect. Roll from the lower back all the way over the glute until it meets the hamstring. Find out more information about the Massage Stick Roller here.
Hold the massage roller horizontally with both hands behind your neck and roll up and down. Sit Legs Stretched Out Sit comfortably on a mat. Sit on the mat with the roller under your calves.
Complete for 30 seconds. Cross your right leg over your left leg to create more weight on it. To do this exercise put the roller on the floor and sit on the floor.
With the foam roller its blunt and round. Lift the hips off the mat. There are a number of techniques you can use on the foam roller to self-massage tight calf muscles and help prevent a little acute tightness from turning into a bigger issue.
Begin to slowly roll your right calf back and forth on the foam roller navigating your body forward and back with your arms. It is very sore so rolling the bits adjacent today. Put your hands on the ground by your sides for support.
Do this for 30 seconds on each side. While seated with your legs extended on the roller and toes pointed at the ceiling roller roll the calf over the roller using medium pressure. Switch legs and focus on your left calf.
You can find the worst muscle knots and concentrate your pressure to these spots either on the inside of the calf muscles or the outside by the way you lean your weight. My thoughts with the stick Baz is that you could go in to aggressively. Put your arms to your side and lift your butt up with the foam roller under your calves.
This will allow the foam roller to massage your calves deeply. Cross the foot on the side you are foam rolling over the opposite knee. Slide your buttocks backward on the floor slowly as you roll your calf on top of the roller down to your Achilles tendon.
Roll up and down the calf using your arms to. Using a foam roller is a great way to self-massage your calf.