Technique
Sit on the ground with a foam roller positioned under your popliteal area behind the knee. Roll slowly over the area, pausing on tight spots to release tension.
A self-myofascial release technique that uses foam rolling or massage tools to target the popliteal area behind the knee to improve flexibility and reduce muscle tension.
Sit on the ground with a foam roller positioned under your popliteal area behind the knee. Roll slowly over the area, pausing on tight spots to release tension.
Begin sitting on the ground with a foam roller positioned under your popliteal area behind the knee.
Return to resting position after completing the SMR popliteal sequence.
Roll slowly, pause on tight spots, breathe deeply, control pressure
Rolling too fast, not pausing on tight spots, applying too much pressure, poor positioning
Increase pressure, add variations, or perform longer sessions.
Reduce pressure, use softer roller, or perform shorter sessions.
Apply moderate pressure to avoid injury. Stop if you experience pain or discomfort. Avoid rolling over bones or joints directly.