Foam rolling may help alleviate tightness or trigger points in the quads, hamstrings, calves, lower back, lats, shoulders, and IT band, among other body parts. Foam rolling is a type of self-massage ...

Nike Master Trainer Traci Copeland walks us through a lower body foam rolling routine that takes five minutes to hit all of your major muscle groups. 1. Calf rolling: Start on your right side by ...

For all exercises, begin by breathing deeply two to three times, relaxing and sinking your body weight into the ball. Hold for a few seconds and feel the release. For the leg exercises, work your way ...