How to Do
How to Do Peroneal Foam Roll, SMR
Keep the abdomen drawn in. Do not allow the hips to roll forward or backwards. Keep the elbow aligned with the shoulder. This flexibility exercise is best for those who need to correct flattened feet.
Beginning
Beginning Peroneal Foam Roll
While lying on the left side of your body, prop your torso up on your elbow. Position the left elbow directly under the left shoulder. For additional support, place your right hand on the ground before your torso. Bend the right knee and place your foot on the floor before the left thigh. Put the foam roller beneath the left side of the calf above the ankle. Suck in the abdomen, drawing the navel towards the spine. Squeeze the hips together.
Movement
Peroneal Foam Roll Movement
1. Raise your hips skywards while keeping your shoulders on the floor to form a bridge.
2. Move the left leg around on the foam roller until a tender place is found.
3. Stay on that spot until the pain decreases significantly.
4. Move to another tender spot and repeat.
5. Switch sides and repeat.
Benefits
Peroneal Foam Roll Benefits
Peroneals SMR is a beginner stretch that releases tightness in the lower legs by applying pressure to this area with a foam roller, self-myofascial release.
Exercise Aliases
Self Myofascial Release, Myofascial Release Smr.
