Strengthening and Stretching Your Outer Thighs
If you want to strengthen and stretch your outer thighs, there’s a simple exercise you can do. Start by lying on your left side and supporting yourself with your left arm. Take a foam roller and position it under your left hip. Next, cross your right leg over your left leg, ensuring that your right foot is planted firmly on the floor to maintain stability. Now, you can begin the exercise by rolling the foam roller up and down your outer thigh, from your hip all the way to your knee, and then back again.
Relieving Lower Back Pain
Lower back pain affects an estimated 31 million Americans, making it the most common cause of disability globally, according to the American Chiropractic Association (ACA). This type of pain can be triggered by various actions, including twisting, bending, or jumping. However, there are methods to help alleviate low-back pain.
To ease discomfort in the lower back, try the following exercise: Lie face up on the floor and position a foam roller just above the hip, under your lower back. Extend your arms above your head and hold this position for approximately 15 seconds. Next, bend your left knee and point your right foot, maintaining the stretch. Repeat this exercise on the opposite side.