Calf: Position the roller under the calves. Using your hands for support, slowly roll from the knee down to the ankle pausing on any tight or sore spots. Keep toes flexed and pointed to work the entire muscle group.
Upper Back: Use a foam roller to massage and release the muscles of the upper back by positioning the foam roller beneath your shoulder blades. Support your head with your hands and keep your knees bent and feet flat on the floor. Use your feet to control your motion and pressure and start rolling toward your head, pausing at any sore spots. Roll back down to the mid-back and repeat
Shoulder: lying on your side, with your arm outstretched and the roller positioned under your armpit (just at base of the shoulder blade). Roll upward, toward the armpit, pausing at any sore spots. Roll back down and repeat. This exercise can take some practice and experimentation to find exactly the right muscles. Take your time and go slow
IT band: Lie on the roller on your side, with the roller positioned just below the hip. Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance. Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat on the other side.
Glute / Piriformis: Sit on the center of the foam roller, with one foot crossed to the opposite knee. Place one or both hands on the floor behind you to support your upper body. Slowly rock and roll the glute of your bent leg. Then switch leg positions to roll the opposite glute.
Low Back: Position yourself face-up, with your lower back on the foam roller, both knees bent, and feet flat on the floor. Keep your abdominal muscles flexed to support your upper body and stabilize your spine. Look straight ahead and keep your head and neck in a neutral position. If necessary, place one or both elbows on the floor behind you for additional support. Roll from just above your hips to just below your lower ribs. If you feel the roller against your spine, tilt your body slightly to the right or left to refocus the pressure on the muscles.
Long ways low back: Complete a chest stretch exercise with your foam roller. Lay it down on the floor, and then lay down vertically on the roller so your spine is parallel to the foam roller and your knees bent to a 45-degree angle. With the roller in place, stretch your arms out so it opens your chest up. Then slowly rock back and forth to work out the muscles that run along the spine.
Neck: Lie face-up on the floor, with the back of your neck resting on top of the foam roller. Slowly rock your head from side to side, allowing the roller to press into the muscles on the sides of your neck. Keep your body relaxed during this exercise. The weight of your head should be the only force against the foam roller.
Hamstrings: To work your glutes (butt) and hamstrings (back of the thighs) start by sitting on the roller with the soft, meaty part of your buttock directly on top of the roller. Begin slowly rolling back and forth and slightly side to side to release any tight sports in the muscle. Slowly roll down your leg toward your knee and work the hamstrings in the same way. Change your position from side to side to work the entire muscle. Slowly roll from the buttock down to the knee pausing on any tight or sore spots