SMFR Lower Calf

LEFT

RIGHT

Target: Left Leg, Ankle, Calf
Position: Seated

  1. Sit in upright position with roller on ground at the back of the lower left calf

  2. Keep right knee bent and foot flat on ground

  3. Lean back on arms for support

  4. Lift hips and left foot off ground and shift body towards and away from hands

  5. Move roller up and down middle of left lower calf from just above ankle to base of upper calf

  6. Move in 1 inch increments with muscle fully relaxed

  7. When tender spot is located, hold and rotate ankle/foot in clockwise and counterclockwise circles for 10-15 seconds

Target: Right Leg, Ankle, Calf
Position: Seated

  1. Sit in upright position with roller on ground at the back of the lower right calf

  2. Keep left knee bent and foot flat on ground

  3. Lean back on arms for support

  4. Lift hips and right foot off ground and shift body towards and away from hands

  5. Move roller up and down middle of right lower calf from just above ankle to base of upper calf

  6. Move in 1 inch increments with muscle fully relaxed

  7. When tender spot is located, hold and rotate ankle/foot in clockwise and counterclockwise circles for 10-15 seconds

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Soleus, Ankles/Feet, LegMatt AdlerSMFR, FRP Mobilization, Beginner