Feel 10 Years Younger With These 5 Foam-Rolling Exercises

Feel 10 Years Younger With These 5 Foam-Rolling Exercises
1. Calves Sit on the floor as shown, with right knee bent, foot flat on the floor, and left leg extended with calf resting on foam roller. Lift your butt and shift your weight forward and back to move the roller up and down your calf. Make sure not to go past the ankle or too close to the back of your knee (and never roll over a joint, only muscle). Continue rolling for 30 to 60 seconds. If you find a spot of increased pain or discomfort, pause on that area and rotate the ankle. Switch sides and repeat. (You can also do this move with both legs extended, rolling both calves at the same time if you’d prefer.) 2. Hip Rotator Sit on the foam roller with your knees bent, feet flat on the floor. Lean your torso back and place right hand on the floor, shifting weight into right hip and crossing right ankle over left thigh. Place your left hand on your left thigh. Use your supporting foot and hand to roll from the bottom of the glutes to the pelvic bone. Continue rolling back and forth for 30 to 60 seconds. 3. Upper Back Lie on floor with your knees bent and feet flat on the floor, foam roller positioned under your upper back. Place your hands on your ears, elbows pointing toward the ceiling and as close together as possible. Roll from the upper part of the back to the mid-back, being careful not to roll onto your neck or lower back. Continue rolling back and forth for 30 to 60 seconds. 4. Quads Start in a forearm plank position with quads (tops of thighs) resting on the foam roller. Starting at the top of the quads, move the roller up and down your thighs, making sure to stop about 2 inches before the hip and knee joints. Continue rolling back and forth for 30 to 60 seconds. Lie facedown with the inside of your left thigh resting on the foam roller. Keeping your core tight, move the roller back forth along the inner thigh, stopping a few inches before you reach the knee. Continue rolling back and forth for 30 to 60 seconds. Switch sides and repeat. If you find an area of increased discomfort, pause for 15 to 20 seconds on the hot spot, flexing your foot, straightening the knee slightly, and rotating the hip to work that area. Original article and pictures take http://www.prevention.com/fitness/fitness-tips/anti-aging-foam-rolling-exercises-ease-pain site