For tense calves from skiing
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.
For tense thighs & tired legs from skiing
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.
Quads Massage
Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.
Quads Mobilisation
Start in forearm support. Place the BLACKROLL under your thighs. Roll out the entire front of your thighs.
For preventing sore muscles in the buttocks from skiing
Glute Massage
Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
For tense lower legs from skiing
Tibialis Massage
Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Slowly roll out your lower leg.
For prevention of back tension from skiing
Back Massage
Place the BLACKROLL under your back. Stand up with your legs. Clasp your hands behind your head. Slowly roll along your back.
