SMFR Upper Calf (With Roll)

RIGHT

LEFT

Target: Left Leg, Ankle, Calf
Position: Seated

  1. Sit in upright position with roller on ground under left middle 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 rock body towards and away from hands

  5. Move roller up and down middle of left upper calf

  6. Move in 1 inch increments with muscle fully relaxed

  7. When tender spot(s) 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 under right middle 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 rock body towards and away from hands

  5. Move roller up and down middle of right upper calf

  6. Move in 1 inch increments with muscle fully relaxed

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

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Gastroc, Ankles/Feet, LegMatt AdlerSMFR, FRP Mobilization, Beginner, Intermediate, Advanced