Move #1 Quadriceps
Start with the roller in the center of your quads. While lifting your feet of off the floor and elbows in a plank position. Roll yourself back and forward. Move body back and forth making sure roller stays on muscle. Never roll roller over joints or bone. Do for 1 -2 minutes on each side.
Move #2 IT band
Lie on your side, placing the roller in the center of your IT band. Base yourself on your forearm, and bend your outside knee placing your foot on the floor for stability. Keep your spine long and Roll the roller back and forth from top of hip to top of knee. Do for 1-2 minutes on each side.
Move #3 Inner thigh/adductor
Start lying on your tummy. Place roller at angle on inner thigh. Get into plank position on forearms.
Widen legs a little to allow movement. Roll back and forth. Do 1-2 minutes on each side.
Move #4 Glute/Piriformis
Sit on roller while placing your hands on floor behind you. Cross one leg over placing your ankle on opposite knee. While dropping your knee down toward the floor and adjusting your glute on the roller,
Roll back and forth. Do 1-2 minutes on each side.
Move #5 Upper back
Lie on your back with roller at your bra line. Interlace your hands cradling your head. Bend your knees with your feet flat on the floor. Raise your glutes up off of the floor. Shift your hips back and forth rolling the roller up to your shoulders. Do 1-2 minutes.
Use the foam roller to rejuvenate and recharge those hard worked muscles. And do this while keeping fitness first!