SMR Soleus Foam Roll

Sit with the legs extended and place a foam roller just above the ankle on the back side of the right leg. Hands should be slightly behind the hips with the fingers facing away from the body. Take the left leg and lay it beside the foam roll, or to increase compression, cross the left leg over top of the right leg. Keep the ankle relaxed. Lift the hips off the ground and slowly roll about halfway up the back of the leg to where the meaty part of the calf muscle starts (gastrocnemius). 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 stay relaxed and breathe deeply). Slowly roll back down to the starting position and let the hips drop down.

Turn the right foot slightly to the outside to target the lateral portion of the soleus muscle. Hands should be slightly behind the hips with the fingers facing away from the body. Take the left leg and lay it beside the foam roll, or to increase compression, cross the left leg over top of the right leg. Keep the ankle relaxed. Lift the hips off the ground and slowly roll about halfway up the back of the leg to where the meaty part of the calf muscle starts (gastrocnemius). 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 stay relaxed and breathe deeply). Slowly roll back down to the starting position and let the hips drop down.

Turn the right foot slightly to the inside to target the inner portion of the soleus muscle. Hands should be slightly behind the hips with the fingers facing away from the body. Take the left leg and lay it beside the foam roll, or to increase compression, cross the left leg over top of the right leg. Keep the ankle relaxed. Lift the hips off the ground and slowly roll about halfway up the back of the leg to where the meaty part of the calf muscle starts (gastrocnemius). 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 stay relaxed and breathe deeply). Slowly roll back down to the starting position and let the hips drop down.

Repeat entire series with the left leg.