Quads Mobilisation
Start in forearm support. Place the BLACKROLL under your thighs. Roll out the entire front of your thighs.
Hamstring Massage
In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.
Calf Massage
Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.
Calf Stretch
Place the BLACKROLL LOOP BAND around one foot in a sitting position. Extend the leg. Grasp the other end of the strap with both hands. Pull the BLACKROLL LOOP BAND towards your body. Hold this position.
Shoulder Stretch
Start in an upright position. Grasp the LOOP BAND with both hands. Raise your right arm above your head in external rotation. Bring your left arm in internal rotation behind your lower back. Pull the right arm up to increase the stretch on the left side.
