The best way to describe the technique is to sit down on the ground, place one calf on the roller and the other leg on top of that leg or brace yourself with it on the ground (as pictured below). Next, raise your hips and roll up and down along the foam roller until you find those tender spots and hold for a few seconds on each spot before moving along the leg.
This is one of my ABSOLUTE favorite rolling techniques to do after runs for sure! Even if I find that I don't have any aches or tightness, the Trigger Point GRID always finds something hiding in my calves.
WOW! Basically, get into a low bridge formation with your feet and butt on the ground and supported by your forearms with the GRID Foam Roller under your low back and roll downwards on the roller. You will definitely feel the stretch and possibly a few pops of the spine along the way.
I did not expect this to be a favorite technique to use the GRID for, but it became a quick favorite for sure once I tried it!
Using the MB5 to roll your hips is simple, but intense at first. Just as you do for most of the other rolling techniques, you start in a semi side-plank and lower yourself onto the MB5. I personally like to keep a fair amount of weigh on my forearm and leg while I lower myself onto the MB5 and increase the amount of weight on it slowly, increasing the intensity every few seconds.
If there is one thing that I learned, it is that having the proper equipment for your foam rolling can make a world of difference. NOT ALL FOAM ROLLERS ARE CREATED EQUAL! I have used various types of foam rollers over the years, and the Trigger Point GRID foam roller really "grabs" those tight spots and helps release the muscles.