SMR Gastrocnemius Foam Roll

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.

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.

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.