5 Essential Foam Roller Moves for Women

- Sit on the roller and reach your right arm behind you with your right hand on the mat, thumb out to the side. Cross your right ankle over your left knee to form a figure four. Press your left hand down into your right inner thigh.
- Shift your weight slightly over to the left hip/glute area and roll back and forth a few inches in each direction.
- Next, roll in circles to help increase circulation and blood flow and to reduce congestion.
Repeat this movement on the other side.