If static stretches just aren’t doing the trick to loosen up tight muscles, then try self-myofascial release using a foam roller.
Put your body weight on the foam roller, rolling until you find the most tender spot. You should feel the muscle releasing tension as you hold for at least 30 seconds.
It may take you a minute or so to even relax into the pose – your muscle may “fight” you. Consider using less of your body weight if it feels painful (such as your IT band).
You can use the self – myofascial technique on any muscle group. Other examples are your hamstrings, hip flexors, inner thighs, and calf muscles.
I buy my foam rollers online, but I’ve seen them available at sporting goods stores, gyms, and physical therapy offices too. You could make a homemade version, but may end up paying about the same price after purchasing materials.
If you workout from home, I really do feel that it is a smart purchase. You can also use them for strengthening exercises and balance. SO MUCH FUN!