Todd Elwert Home Exercises

• Lower Back

• Try to keep muscles relaxed when

using the stick or foam roll and do
not use excessive force. Perform
therapy on opposite side to feel for
differences in the muscle. Stick for
30-40 times or until the soreness
eases up. Always perform the
therapy over the muscle and not
on bone.
• Glute Maximus

• Try to keep muscles relaxed when

using the stick or foam roll and do not
use excessive force. Perform therapy
on opposite side to feel for differences
in the muscle. Stick for 30-40 times or
until the soreness eases up. Always
perform the therapy over the muscle
and not on bone.
• Glute Medius

• Try to keep muscles relaxed when

using the stick or foam roll and do not
use excessive force. Perform therapy
on opposite side to feel for differences
in the muscle. Stick for 30-40 times or
until the soreness eases up. Always
perform the therapy over the muscle
and not on bone.
• IT Band
• Try to keep muscles relaxed when
using the stick or foam roll and do not
use excessive force. Perform therapy
on opposite side to feel for differences
in the muscle. Stick for 30-40 times or
until the soreness eases up. Always
perform the therapy over the muscle
and not on bone.
• Quadriceps and Hamstrings (front
and back of thigh)
• Try to keep muscles relaxed when
using the stick or foam roll and do not
use excessive force. Perform therapy
on opposite side to feel for differences
in the muscle. Stick for 30-40 times or
until the soreness eases up. Always
perform the therapy over the muscle
and not on bone.
• Calves
• Try to keep muscles relaxed when
using the stick or foam roll and do not
use excessive force. Perform therapy
on opposite side to feel for differences
in the muscle. Stick for 30-40 times or
until the soreness eases up. Always
perform the therapy over the muscle
and not on bone.