Muscle foam rolling techniques. Hi, I'm Tanya Eberhardt, and this is muscle foam rolling techniques. By using the foam roller, you'll help release contractual trigger knots, and reduce muscle spasms. It will also help you regain optimal muscle length, making your muscles produce maximum force. So, you want to go over your foam roller and come onto your elbows. And, place your foam roller right above your knees. To roll out contractual trigger knots of the quadriceps, you'll want to walk the elbows back, and then forward. And, you'll want to stop on any sweet spot that's really tender -- that's a contractual trigger knot. So, you'll feel it, and everybody will have different knots in different areas. You just want to roll forward and back into those areas. To get the IT band and the inner thighs, all you'll do is lean onto the left elbow and roll onto the outside of the left leg and the inside of the right leg, finding those tender spots - the trigger points -- and rolling forward and back over the trigger points. Ideally, you want to roll over your trigger points anywhere from one to three minutes.