Foam roller

Lie on your back with the foam roller placed under the middle part of your back. Your knees should be bent at a 90 degree angle. Use your legs to move your body so your back muscles roll up and down across the roller. You can also try to stretch the upper part of your back a little in order to increase mobility. You can work a bit extra on sore spots by rolling over them locally.

Sit on your buttocks with one thigh resting on the roller while you move the other leg across to add extra weight. Use your arms to move your body up and down so that you can roll up and down following the movement of your thigh. Start at the back of your knee and work all the way up to where your hamstrings are joined.

In a seated position, place your arms behind you for support. Place the foam roller right above your achilles. Push and pull your body back and forth by using your arms to move the roller up and down your calfs.

Lie on your side so the foam roller is touching the outer side of your thigh, right by the hip. Place your upper foot in front of the lower and use it to stabilize your body while supporting yourself via stretched arms or on your elbows. Roll up and down the entire thigh.