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SMR Gastrocnemius Foam Roll

The SMR Gastrocnemius Foam Roll exercise focuses on improving flexibility in the upper part of the calf musculature.

First Pass

  • Sit with the legs extended and place a foam roll under the back of the right leg just below the meat of the calf muscle (gastrocnemius). 
  • Hands should be by the hips with the fingers facing away from the body. 
  • Take the left leg and lay it on the ground beside the foam roll or to increase compression, cross the left leg over the right leg as shown. 
  • Keep the ankle relaxed. 
  • Lift the hips off the ground and slowly roll from the starting position to just below the back of the knee joint. 
  • Keep the chest up and shoulders down and back to avoid injury in the wrists and shoulders.
  • Hold any tender spots for 30-90 seconds. (Try to relax and breathe deeply).
  • Slowly roll back down to the starting position and let the hips drop down. 

Second Pass

  • Turn the foot in slightly to target the medial gastrocnemius.
  • Hands should be by the hips with the fingers facing away from the body. 
  • Take the left leg and lay it on the ground beside the foam roll or to increase compression, cross the left leg over the right leg as shown. 
  • Keep the ankle relaxed. 
  • Lift the hips off the ground and slowly roll from the starting position to just below the back of the knee joint. 
  • Keep the chest up and shoulders down and back to avoid injury in the wrists and shoulders. 
  • Hold any tender spots for 30-90 seconds. (Try to relax and breathe deeply). 
  • Slowly roll back down to the starting position and let the hips drop down.

Third Pass

  • Turn the foot slightly out to roll the lateral gastrocnemius.
  • Hands should be by the hips with the fingers facing away from the body. 
  • Take the left leg and lay it on the ground beside the foam roll or to increase compression, cross the left leg over the right leg as shown. 
  • Keep the ankle relaxed. 
  • Lift the hips off the ground and slowly roll from the starting position to just below the back of the knee joint. 
  • Keep the chest up and shoulders down and back to avoid injury in the wrists and shoulders. 
  • Hold any tender spots for 30-90 seconds. (Try to relax and breathe deeply). Slowly roll back down to the starting position and let the hips drop down.

Repeat the entire series with the left leg.