 what's up guys my name is Tiana and you know a lot of you have been asking me for tips tricks with a foam roller to help with your warm-up and your cool down so you can love today I'm gonna give you seven tips for improving your flexibility as well as your mobility you ready let's go the first muscle that we are going to roll out is your quads now make sure that you go the full length of the muscle because you want to clear out all of that lactic acid that's built up so you'll be ready to go and hit your one dog exercise that we're going to do for your foam roller is you're going to work out your hamstrings roll them out so remember you have three hamstring muscles so have a tendency to go left and right don't focus on just one specific spot so that you can target the whole muscle your glutes now for a little bit extra pressure you can pick your knees up and roll side to side you can also use the corner of the foam roller to really dig in and get into those tight muscles next group that we're going to roll out where you do your upper as well as your lower back make the exercise easier you can stay on your butt and you can just roll side to side or for an extra challenge pick your butt up roll up and down back and forth left to right and to make that easier put your elbow down for a little bit more support exercise that we're going to do our muscle group we're going to do is your shoulders and this is especially important for you bodybuilders that love to get that definition well this is where it comes from so make sure that you roll the entire muscle as well as underneath to get that definition that you're going muscle group that we're going to roll out is the calves now this is important for everybody but this is especially important for runners so please runners make sure that you roll out your cast after your workout for an extra challenge you can stack your feet one on top of the other or your cast right on top of the other and roll up and down and for an even more challenge pick your butt up off the ground roll up and down muscle group that we are rolling out today is the most important your feet remember your feet take the most beating you stand on them all day they carry you around so they need the most TLC now you can use a foam roller or you can use a lacrosse balls to really get in there and target especially underneath your feet for a lot of you that have plantar fasciitis it will help a lot