This series of exercises is to improve tissue mobility which will help allow better movement. 1: Upper Back Extension. Place the Foam Roller at your bid back and place your hands behind your head. Allow your upper back to release over the Foam Roller. If it feels good to you to rest there, open your arms up and rest them on the floor. You can enhance this more by extending one or both legs. If the Foam Roller is too big, try a Pool Noodle or rolled up towel. 2: Lat Mobility. Lay on your side with the Foam Roller at your rib cage and rest there slightly rolling your trunk forward and back. Find different spots that are sore. You can use diaphragmatic breathing to enahnce this work. 3: Rest on your hip over the Foam Roller and find a sore spot. Work down the outside of your leg. Rotate forward and backward to find sore spots. 4: Roll to your bottom to get your glute muscles. 5: Sit back off the Foam Roller and work your calf muscles. You can enhance the pressure by crossing your opposite leg over your leg you are rolling to add weight. 6: Piriformis. Start sitting on the foam roller, lean to one side that is the Pirformis muscle you are targeting. You can increase the stretch by taking that ankle and crossing over your other knee. 7: Bird Dog. This position can work the tissue in your shins. You also can treat it as a stability exercise for your core. 8: Inner thigh. Lay on your side and roll onto the Foam Roller aiming to roll out your inner thigh of your top leg. This is a tougher area to get so you may have to wiggle around to get to the sore areas.