Flex the knee at 90 degrees or more and lock out your lumbar. Push your knee into the foam roller (abduct). Extend the arm reaching as far back. The second piece circle the arm, trying to keep your fingers on the surface grazing the floor.
Lying on a foam roller from neck to tail bone, feet flat on the ground. Keep elbows bent at 90 degrees throughout movement go back and forward. Elbows should be level with shoulders. You can add 2 ½ lbs plates if needed.
Use a tennis or lacrosse ball to roll out your foot. Your shoe needs to be off for this. Secure a band to a pole, wrap the other end just above the achilles. Reach back as far as you can. Lean forward keeping your back heel on the ground and knee straight. If you do not have a band, just perform this against the wall.