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Begin this activity on your stomach in a modified figure 4 position, start with the foam roller at the inside of your knee. While keeping your hip at 90 degrees of flexion and full abduction, slowly roll up the inside of your thigh to the groin. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this activity sitting on the foam roller, cross one leg over the other forming a "figure 4" position. Then shift your weight over to the hip that is crossing over. Now slowly roll up and down the buttock area. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this activity with the foam roller at your heel. While maintaining full ankle dorsiflexion and knee extension, slowly roll up the calf to the knee. Focus on rolling on the outer calf. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this activity with the foam roller at the back of your knee. While maintaining knee extension, slowly roll up the back side of your thigh to the hip. Focus on rolling on the outer hamstring. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this activity laying on your side on the foam roller, start with the foam roller at the arm pit. Keep your arm reaching overhead with your thumb up. Slowly roll from the arm pit down to the side of your rib cage. You may have to slightly tilt to one side or the other to emphasize contact on the Latissimus Dorsi muscle. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this activity laying on your back on the foam roller, start with the foam roller at the top of your hips. Maintaining a mild "crunch" position with your abdominals, slightly tilt to one side to emphasis contact on that side then slowly roll up and down the lumbar spine area. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this activity with the foam roller just above your ankle. Slowly roll up the outer leg to the knee. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this activity laying on your stomach, start with the foam roller just above your knee cap. While keeping your knee extended, slowly roll up the front of your thigh to the hip. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this activity laying on your stomach, start with the foam roller even with your hip. Now slowly roll onto one side about 45 degrees. Then slowly roll up and down the hip. Along the way stop on the tender spots and hold it for the specified time. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your back over a half foam roller or a rolled up towel. Start with the roller at the bottom of your rib cage perpendicular to your spine. Rest your arms out in a T position with your palms down. Rest your feet on a chair and keep your hips and knees bent at 90 degrees with your knees and feet hip width apart. Rest in this position for the specified amount of time while diaphragmatically breathing. Repeat this procedure every 1-2 inches up your spine advancing towards your head. Repeat this for the specified amount of sets and repetitions.