The Foam Roller Calf Roll is a self-myofascial release technique designed to target the calf muscles, helping reduce tension and improve mobility. By using bodyweight pressure against a foam roller, you can release tightness in the gastrocnemius and soleus muscles. This exercise is ideal for recovery, warming up before training, or enhancing flexibility.

• Sit on the floor with your legs extended and place a foam roller under one calf

• Cross the opposite leg on top for added pressure if needed

• Support yourself with your hands behind you, lifting your hips slightly off the ground

• Slowly roll the calf muscle from the ankle up to just below the knee

• Pause and apply gentle pressure on tender spots before continuing

• Switch to the other leg after completing the repetitions