Foam Roll Shins

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller



  1. Starting from a plank position place a foam roller underneath your torso at about hip level
  2. Similar to the pigeon stretch bring one leg towards your chest and across your body, placing the shin muscles onto the foam roller
  3. Slowly lower your weight onto the foam roller
  4. Roll up and down over the foam roller applying firm but tolerable pressure
  5. Focus on any particularly tender areas
  6. Roll for the prescribed amount of time then switch sides


Common Errors:  

  • Many people forget to bring your leg across the body, this moves the pressure from the muscles potentially to the tibia (bone) which can be uncomfortable and ineffective
  • Make sure to relax the muscle being massaged


Progressions / Regressions:

If this is too challenging:

  • Use your opposite leg and arms to help support more of your weight

If you want more of a challenge:

  • N/A