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With the foam roller on the floor, face the floor with the foam roller just above your knees on the quads. Move so that the roller is about an inch nearer to the hip, and then rock side to side for 15-30 seconds. Repeat inch by inch up towards the hip. If the pressure isn't hard enough, try lifting one leg up and doing it with one leg at a time.
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"Trigger point release takes in the ballpark of 90 seconds to be effective," he says, "and sometimes it takes multiple attempts to get the muscles to fully relax." MORE: 60-Second Fix For A Stiff Neck
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What does a trigger point roller do? By using a foam roller, it'll bring relief to the tight muscles. The foam roller works to break up the adhesions and trigger points to help speed up the healing and recovery process. Foam rollers use the body's natural response to pressure and as it is used over the trigger points, the muscle relaxes.
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