1) Begin face down with foam roller beneath the top of the thighs and hands below chest with arms slightly bent.
2) Slowly press arms to straight pulling the body upward and forward so the foam roller glides across the front of the thighs.
3) If you choose, you can lean your body weight onto one leg and roll and then switch to the other instead of rolling both evenly.
4) Gently continue to push and pull the roller over the thighs for 30-60 seconds, concentrating on any tight areas.
Try these rolling moves before and/or after any workout, or use them at home any time you need to release your tightness or knots. You can do them every day, but 2-3 times a week is recommended.