In the exercises below where a foam roller  is used, it is instead possible to use a rolling pin to roll up and down the leg, as a replacement for rolling on a foam roller.

Foam roller on outside of thigh – 60-120sec. per. leg. Also if you experience pain.

Foam roller on front of thigh – 60-120sec. per. leg. Also if you experience pain.

Foam roller on buttocks – 60-120sec. per. leg. Also if you experience pain.

Foam roller on lower back – 60-120sec. per. leg. Also if you experience pain.

Lying instep stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Sitting hamstring and calf stretch – Stretch 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Inner thigh stretching – Stretch for 2 x 30-60sec. per leg, the break between each stretch should be 30-60sec.

Outer foot to buttocks stretch – Stretch for 2 x 30-60sec. per leg, the break between each exercise should be 30-60sec.