Foam Roller Instructions

My calves are super tight after Tabata class and I haven't been able to stretch them much, except on my stairs.  Today's mission is to stretch, foam roll, run, foam roll, and stretch.

This link has a million ways to use the foam roller. Some are stretches and some are balance work moves.  Look through the diagrams and descriptions and you can roll like a pro in no time.

Foam Roller Technique (pdf. with balance work) 

or Chart below

Do you foam roll?