1. Hip Flexors

Lie facedown and place ball between the hollow inside your hip bone and the floor. Bend that knee 90 degrees and rock foot from side to side; move until you feel hip flexor release.

2. Legs

Lie on side with foam roller under hip, resting on forearm, top leg bent. Bend and straighten bottom leg. Roll up on roller and repeat. Continue to just above knee.


3. Glutes

Sit on ball, focusing on a tender spot on one side of glutes, holding yourself up with arms behind you and knees bent in front of you. On side with ball, open knee out to side, putting weight on ball, and move knee up and down. The closer the knee gets to the floor, the deeper you’ll knead into the muscle.

4. Upper Body

Lie on side with foam roller near armpit, pressing where shoulder and back meet. Bend that elbow 90 degrees so forearm is over head, then move arm side to side and up and down from shoulder.

5. Chest

Place ball between front of shoulder and chest and lean against wall to apply pressure. Bend that elbow and move arm side to side and up and down from shoulder.

Source: http://www.self.com/fitness/2015/12/5-essential-foam-roller-exercises/