In today's video, we're diving into our Foam Rolling Series for Lower Extremities - a step-by-step guide to enhance flexibility, relieve muscle tension, and improve mobility. Whether you're recovering from an injury, prepping for a workout, or simply want to feel your best, this series has you covered! Here's what we'll cover:

Calf Stretch: 00:06

• Lower Calf: Roll up and down 10 times, pause to add pressure, and perform ankle pumps and side-to-side rolls.
• Upper Calf: Focus on rolling behind the knee for gastroc relief, followed by ankle pumps and side-to-side rolls.

Quad Stretch: 00:47

• Lower Quad: Roll from knee to mid-quad 10 times, pause, and perform knee bends.
• Upper Quad: Target the hip area with controlled rolls and knee bends.

Piriformis Stretch: 01:12

• Loosen deep hip external rotators in a figure-four position, rolling up and down 10 times with control.

IT Band Stretch: 01:28

• Lower IT Band: Smoothly roll the side of your thigh 10 times.
• Upper IT Band: Focus on tolerable pressure without over-straining.

Adductor Stretch: 01:47

• Lower Adductor: Roll the inner thigh at a 90-degree angle and add flossing movements.
• Upper Adductor: Target the groin area with focused rolling and up-and-down flosses.

Each segment is designed to target specific muscle groups, providing you with the ultimate recovery session.