Foam Rolling Movements (Pictures, and Videos)

Lower Body

 Glutes:

Cross one leg over the other, placing pressure through your butt cheek and into the roller.  You will feel tender spots!  Gradually work through them until they become slightly less tender.  Over time, this will feel much less tender than at first.

ITBand (Side of thigh)

This one can be a real sore area to roll at first.  Hang in there.  Roll up and down your side thigh, work through the sore spots and just know that some day soon, it won't hurt as much.  

Quads (Front of thigh)

Hamstrings (Back of thigh)

Upper Body

Chest and front of shoulder

Lats (from armpit down to bottom of rib cage)

 Hamstring and Gluteal Rolling

 Chest and Lat Rolling

 Groin Rolling