Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Start with foam roller at mid back and slowly roll up towards top of shoulders. Go slow and pause at tender areas.

Equipment: Bodyweight, Massage Ball Progression: Beginner Description: Place ball on psoas (1 inch down and 1 inch to the outside of the belly button), lay completely flat on the ground and let the weight of your body sink into the ball. You can adjust the position until you find the tender area. Make sure to use a controlled breathing pattern to allow your abdominal muscles to stay relaxed.

Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Lie facedown on foam roller or softball, work in a short up and down then side to side motion.

Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Place Right foot on top of left knee to externally rotate at the hip. Sit on a foam roller or medium density ball. Move side to side on the your glute slowly pausing on any tender areas.

Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Lie on your side on top of foam roller or medium density ball. Slowly roll the outside of your leg from the knee up towards the hip. Adjust tension by taking bodyweight off the foam roller. Go slow and pause at any tender areas.

Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Lie on floor with leg out and foam roller or medium density ball on inner thigh near the knee. Slowly roll down the thigh, pausing on any tender areas.

Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Lie Face down with foam roller at the top of the hips. Slowly roll down towards your knees, pausing at any tender areas.

Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Place back of legs on foam roller or medium density ball. Slowly roll from top of the knee up to bottom of your glute. Place other leg on top of bottom leg if necessary to increase tension.

Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Place calves on foam roller and slowly roll from top of ankle toward your knee. Go slow and pause at any tender areas.