STYROFOAM ROLLER MASSAGE

The following exercises require a Styrofoam roller (available at fifth avenue physiotherapy) and are to help massage the muscles and improve circulation.

You should roll each section for 1 to 2 minutes depending on tenderness. If very sore, start with short frequent sessions (30 seconds /3 times a day).

See the Thoracic Mobilization section for more roller exercises for the upper body.

1. Glut (butt)

Sitting on the roller with right ankle crossed over the left, leaning towards the right side roll back and forth. Reverse sides.

2. Iliotibial band (lateral thigh)

Lying on right side and left leg crossed in front. Resting on right elbow or hand. Move up and down the roller from your hip to your knee. Reverse sides.

3. Quadriceps (front of thigh)

Lying on your stomach with the roller below your hip bone. Roll up and down to your knee. Let your body twist from right to left.

4. Calf and hamstring

Sitting with roller under the right leg and left knee bent. Move back and forth from your buttock to your ankle. Lean from right to left to get different pressure points. Repeat with the left leg.

5. Lower back muscles

Lying with the roller under your lower back, lean towards your right side slightly. Push with your legs and roll back and forth to massage the muscles of your lower back.

At fifth ave physiotherapy we value health, wellness and safety. The exercises in this section should be used in conjunction with your physiotherapy treatment and consultation with your physiotherapist - they are intended to augment your therapy and assist in your rehabilitation. If you are uncertain about how to perform any of the exercises, please contact your therapist for clarification.