Start on the floor, rolling the cylinder
under each muscle group for about
20 seconds before moving on to the
next group of muscles. When you
run into a tender area, maintain light
pressure on it while continuing to
roll. Avoid stopping and holding on a
Here are some popular foam placements for equestrians to try.
Quadriceps: Lie on your stomach
with the roller placed under your
thighs and roll up and down from
the bottom of your hip to the top of
your knee. Your arms will hold you
up like a plank position. For increased
pressure, you can do this one leg at
a time, placing your free foot on the
floor (like a spider push-up).
Hamstrings: Sitting on the floor
with legs together, straight out in
front of you, place the roller under
your thighs. Roll the roller from the
back of your knees to the buttocks,
hands on the floor behind you.
If you want to increase the pressure, roll one leg at a time. This also
allows you to turn your leg in and out
for different pressure.
Foam rolling offers many benefits. Over time, your muscles start to develop
fascia, which are sticky fibers that start to restrict the natural range of motion in
some areas of your body. It’s a maintenance exercise for overall range of motion
and well-being, but it’s also a great way to relieve the tight muscles that come
from riding and help you relax more in the saddle.
Special thanks to Kerrits for providing
these Ice Fil Tech Tights and Breeze Ice
Fil Shortsleeve shirt for this shoot.