Start with your calves: Sit on the floor with a foam roller under your calves, rolling from ankles to knees to release tension. 

Move to your hamstrings: Sit on the roller with legs extended, rolling from hips to knees for a deep stretch. 

Target your quads: Lie facedown with the roller under your thighs, rolling from hips to knees to ease muscle tightness. 

Tackle your IT band: Lie on your side with the roller beneath your outer thigh, rolling from hip to knee to alleviate tension. 

Address your glutes: Sit on the roller with one foot crossed over the opposite knee, rolling over your glutes for relief. 

Relieve lower back tension: Lie on your back with the roller under your sacrum, gently rolling to release tightness in the lower back. 

Release tension in your upper back: Lie on the roller perpendicular to your spine, rolling from mid-back to upper back for a soothing stretch.