Bun & Thigh Roller Instructions

A bun and thigh roller is used for "self-myofascial release." This is a stretching technique that helps loosen muscles and work out knots in the muscle tissues that are causing tension. A foam roller is placed between the part of the body being worked and the floor. The weight of the person and the movement across the roller help relieve pressure and tightness in the muscle fibers and help to stretch these muscles for better movement. Self-myofascial release or foam-roller stretching is recommended before any static stretching or activity. It can also be used to cool down the muscles at the end of a workout.

Things You'll Need

  • Shorts or sweats
  • Foam roller
Show More

Instructions

  1. Using a Foam Roller to Stretch the Buns

    • 1

      Sit comfortably on a firm flat surface like a wooden floor or an exercies mat and place the foam roller underneath in a cross direction on either your right or left outside buttock. Place your hands on the floor and gently move your body forward and backward across the foam roller while using your weight to apply force to the muscles. Feel for a tender spot or "knot" and focus on that area by holding or slowly moving your body along the foam roller for at least 20 to 30 seconds. This movement will help loosen any knots and relax the muscles for further stretching.

    • 2

      Sit on top of the foam roller and cross one leg to the opposite knee to stretch the thigh muscles. Grab your bent knee with your opposite hand and place your other hand to support you while you push the roller in a back and forth motion. Keep your head up and looking toward your legs while doing this exercise.

    • 3

      Lay down in a prone position on the foam roller. Move your body slowly across it while leaning toward the outside hip area to find a tender knot for loosening up. Focus on rolling on the knot for about twenty seconds or until you have worked out the knot.

    Using a Foam Roller to Stretch the Thighs

    • 4

      Lie on either side, then take the foam roller and place it directly under and across the hip. Cross your top leg over and in front of your bottom leg, bending your knee and resting your foot on the ground. The bottom leg should be straight and raised a little off the ground. Roll on the foam from the hip joint to just above the knee, feeling for any tender spots. Again, once a tender knot is located, focus on that area until you feel the knot is alleviated.

    • 5

      Lie face down on your stomach and rest both of your forearms on the floor in front of you to stretch the front of the thighs or quadriceps. Place the foam roller underneath you and directly across the top of both of your thighs while keeping your body and legs straight in line. Roll against the floor by using your forearms and roll down from the top, to the middle, to the lower part of your quadriceps.

    • 6

      Lie face down on your stomach while resting both forearms on the floor in front of you. Move one of your legs 90 degrees outward away from your body and take the foam roller and place it under and across the thigh of the outstretched leg. Use your forearms to push your hips from side to side. Roll your upper thigh from the inside of the groin area to the middle of your thigh.