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.