- Place the foam roller a few inches above the ankles.
- Place hands at hips with fingers facing out.
- Keeping the core engaged, lift the hips off the ground and slowly roll up the back of the lower legs.
- Hold for 30-90 seconds on any knots or tender spots.
- Halfway up the back of the lower leg, let hips drop down and reset hands by the hips.
- Keeping the core engaged, lift the hips off the ground and slowly roll up the upper half of the back of the lower legs.
- Stop a few inches before reaching the knee joint.
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