Lower Body Techniques

Plantar Roll

  1. Place the ball under one foot, either standing or sitting – more weight can be applied while standing so only go there when you are ready. 
  2. Slowly rock in 1-2 cm increments all over the sole of your foot. Start with less weight to get a sense of where your sore points (and bony points!) are, then repeat with greater pressure as you wish. 
  3. Spend 2-4 minutes on each foot. 

Adductor roll  

Use a single ball of the Doublar™.

  1. Lie face down on the floor with one leg out to the side, bent at the knee and hip, and resting as much as possible to this side. 
  2. Place your ball under the inside of your knee and gently rock back forth over the length of your adductor muscles from your knee to groin. If you find a tender spot, spend more time on that point. 
  3. If it is difficult to get enough range in your adductors to treat adequately, try standing or kneeling and place the bent leg you wish to treat on a bench or stool. 

 

Calf Roll

Use a single ball of the Doublar™.

  1. Sit with your knee bent and leg supported on a short stool or phone book
  2. Place your Doublar ball above your Achilles tendon, placing as much weight down into the ball as you require. You can add extra weight by placing your opposite leg over the treated one.
  3. Rock up and down a few centimetres at a time, spending extra time over sore points. Treat all the way up to just below your knee. Aim to repeat at least 3-5 lines from ankle to knee to cover your entire calf.
  4. You can increase the release by flexing, extending and rotating your foot when you come to a tender area - however only treat as deeply as you are able to relax your muscles over the balls.

Front Leg Roll

Use both balls of the Doublar™ or Eagle™.

  1. Kneel on the ground with the balls on either side of one knee. Slowly lower yourself over the balls, supporting your back with your abdominals and watching your shoulders remain stable and low.
  2. Slowly inch back and forth over the balls, allowing them to move up your thigh 1-2 cm at a time, all the way to your hips.
  3. Spend additional time on any tender points you find. You may also wish to flex and straighten your knee to gradually deepen the release.
  4. Repeat the movements from knee to hip after moving the balls slightly, finding new tender points along the way.

More specific treatment can be achieved using a single ball. You can also treat this area while standing using a single ball against a wall, increasing the pressure by pressing your knee towards the wall as you require.

Glute Roll

  1. Sit with a single ball of the Doublar™ under the bulk of your glutes. 
  2. Aim to rock in small increments over your entire gluteal surface. An easy-to-remember direction is to start with your Solo™ at the top edge of your sacrum and proceed along the inside edge of your hip bone, creating a full circle. When you return to the starting point, continue across the centre of your glute, from sacrum to femur – like an upside down. 
  3. If the pressure is too great at any time, consider lying on your back or using your forearms to support you, keeping your knees bent. Use your breath to encourage relaxation over the ball at tender points in the muscle. 

Hamstring Roll

  1. Sit on a bench or stool and place a single ball from your Doublar™ under one side of your knee and gently rock back and forth over the length of your hamstrings right to your sit bone. If you find a tender spot, spend more time on that point. 
  2. You can increase the release by bending and straightening your knee – however only treat as deeply as you are able to relax your muscles over the ball. 
  3. Repeat the line starting from the other side of your knee (your hamstrings create a triangle from the back of your knees to your sit bones). You may also wish to treat in the centre of the muscle bulk where the hamstrings join. 

Quad Roll

  1. Kneel with your tool just in front of one knee. Slowly lower yourself over the balls, supporting yourself on your hands, fists or forearms. 
  2. Keeping your hips parallel to the floor, gently rock back and forth over your quads just a few centimeters at time, inching up to your hips. If you find a tender spot, spend more time on that point. 
  3. You can increase the release by bending and straightening your knee – however only treat as deeply as you are able to relax your muscles over the balls.  
  4. After the first line with your hips parallel to the ground, repeat the exercise with your hips at 45º to the ground. A final line may also be needed with your hips at or beyond 90º to the ground to target the side of your thigh and ITB area. In all lines, work from the knee to the hip. 

Side Hip Roll

  1. Sit with the ball under the bulk of your glutes and gently move your weight until you are on the ball, on your side of your hip. 
  2. Rock in small increments making fan-like patterns from the top of your hip bone down to the bony part of your top leg (greater trochanter). 
  3. If the pressure is too great at any time, consider using both balls of the Doublar™. This will also reduce the specificity. Where possible, use your breath to encourage relaxation over the ball/s at tender points in the muscles. 

More Techniques

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