This week I'm looking at some of the more common foam-rolling exercises, including those for the quadriceps at the front of the upper leg.
This is a large muscle that we can often be unaware of any tightness in until we actually stretch it.
For this exercise, we are looking at the IT band muscle. Most people when rolling for the first time will find this section of the leg particularly tight and sore, which is perfectly normal.
Gentle foam rolling will help to loosen this slightly. The IT band is just off the front, toward the outer part of the leg. You will know as soon as you are on the correct spot.
Ease into this exercise if the muscle is tight by taking some of your bodyweight off the rolling leg with the leg that is placed on the ground.
We will follow this with a back roll to ease any tension in the back.
Our final foam-rolling exercise is the hamstring. Tight hamstrings can result in other problems, including lower back issues.
If you feel more pressure is needed, simply raise one foot on top of the other to distribute more weight to the rolling leg.
To see videos of Siobhan performing the exercises, and to get your bonus cardio video, sign up for the 100 FIT days daily email www.independent. ie/100fitsignup or read Yvonne’s daily blog in #100FITdays section of fitmagazine.ie