Routine con foam roller

Warm-Up (5 Minutes) 1. Spine Mobilization (1 Minute) Instructions: Sit on the floor with your knees bent. Place the foam roller horizontally behind your lower back. Slowly roll up and down your spine, from your lower back to your upper back. Workout (20 Minutes) 1. Hamstring Roll (3 Minutes) Instructions: Sit with your legs extended and the foam roller under your hamstrings. Use your hands to lift your hips and roll from the glutes to the knees. 2. Quadriceps Roll (3 Minutes) Instructions: Lie face down with the foam roller under your thighs. Roll from your hips to just above your knees. 3. IT Band Roll (4 Minutes) Instructions: Lie on your side with the foam roller under your outer thigh. Roll from your hip to just above your knee. 4. Calf Roll (3 Minutes) Instructions: Sit with your legs extended and the foam roller under your calves. Roll from your ankles to the back of your knees. 5. Chest Opener (4 Minutes) Instructions: Lie on the foam roller lengthwise supporting your spine. Open your arms to the sides and let them fall toward the floor, stretching the chest. 6. Thoracic Spine Roll (4 Minutes) Instructions: Place the foam roller horizontally under your upper back. Support your head with your hands and roll from your mid-back to your shoulders. Cool Down (5 Minutes) 1. Hip Flexor Stretch (2 Minutes) Instructions: Place the foam roller under your lower back. Extend one leg straight, keeping the other knee bent. Gently rock back and forth. 2. Child’s Pose with Foam Roller (3 Minutes) Instructions: Kneel on the floor and place the foam roller in front of you. Extend your arms and gently roll the foam roller away from you as you lower your chest to the ground.