There is nothing worse than spending the whole next day after a hard workout with serious DOMS pain. One way of reducing it is stretching, but for maximum benefits it’s time to get the form roller out for some myofascial release work. Here are 2 upper leg movements, spend around 3 minutes working on each.

1. Quadriceps – Lie on your belly and place the foam roller under your thighs. Keeping your body straight, begin rolling yourself backwards and forwards from hip to mid-thigh. Once you begin feeling it work, bend at the knees to increase pressure on that areas.

2. Hamstrings – Sit on the foam roller with your hands behind you and legs outstretched. Then begin rolling forwards until the back of your knee and back.

Now you have seen the difference a foam roller can do and also felt the pain it releases, why not take it to a more specific and targeted level with a Tennis Ball. The levels of pain increase but keep it going and feel the benefits. So check out the final 2 moves:

4. Calves – Begin by sitting down with your legs out in front of you. Place the ball under your calf and begin rolling on it until you find any tight spots. Once you have found it, roll over a few times to release the tension.

5. Glutes – A painful one if your bum has tight spots. Sitting down place your right ankle on your left knee then shuffle onto the ball. Roll around until you find the right spots, your Glutes are a big muscle so make sure to cover it all.

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