- Whenever you find a painful spot, you can either stay still on that point for 5-30 secs or simply roll that area for the same amount of time before moving on.
- On all fours and with one shin on the roller, begin from the bottom of your shin and work your way up – moving left to right across your shin as you roll.
- Remember to roll your calf left and right as you go from bottom to top.
- Always look for painful spots to work on and release.
- Lift your foot up off the floor and down as you go.
- Gradually work your way up to your hip while moving your leg from left to right.
- Now, start rolling forward and back across a small area at a time, while gradually moving up and along your leg towards your hip. Remember to turn your hip forwards and backwards slightly as you go.
- Have your hands behind you for support and begin rolling the area.
- ‘Relax’ there for a while and concentrate on your breathing.
- You can change the angle of the roller and move around as you wish. Just do your best to get into your pecs and give them a good roll.
- Keep looking for tender spots to go to work on.
Workout compiled by online PT and weight-loss coach Luke Grainger: