glutes, and so on) with precision. A rolling massage stick with a plastic core encased in finely textured, dense foam. It’s lightweight yet can really dig into tight spots. A standard ...

‘Foam rolling the major muscle groups (quadriceps, hamstrings, glutes and calf muscles) for a period of 1-5 minutes on each muscle group is a good place to start.’ In terms of ...

Hold for 30 seconds and switch sides. 5. Foam Rolling: Use a foam roller to massage your glutes and hip flexors. Roll slowly over any tight or sore areas for 1-2 minutes. It's crucial to take ...