# FREE 4K Videos | 321 STRONG > Watch 13 free professional foam rolling tutorials in 4K covering every muscle group. **URL:** https://localhost/videos --- English 日本語 # FREE 4K Videos 無料4K動画 Master the art of foam rolling with our comprehensive collection of professional-grade instruction videos. プロ仕様の指導動画で、フォームローリングの技術をマスターしましょう。 All Getting Started Lower Body Upper Body Stretches すべて はじめに 下半身 上半身 [3:00 Video 01 Getting Started ### Welcome Introduction to foam rolling with 321 STRONG](/videos/welcome)[1:13 Video 02 Lower Body ### Hamstrings Massage Hamstring muscles](/videos/hamstrings)[1:11 Video 03 Lower Body ### Calves Massage the Gastrosoleus Complex](/videos/calves)[1:14 Video 04 Lower Body ### Quadriceps Massage all quadriceps muscles](/videos/quads)[1:09 Video 05 Lower Body ### Glutes Massage Gluteus Maximus, Medius, and Minimus](/videos/glutes)[1:29 Video 06 Lower Body ### Shins Roll the Tibialis Anterior and surrounding muscles](/videos/shins)[1:17 Video 07 Lower Body ### Inner Thigh Massage Adductor Magnus](/videos/inner-thigh)[1:44 Video 08 Lower Body ### IT Band Massage the Iliotibial Band](/videos/it-band)[1:44 Video 09 Lower Body ### TFL Roll the Tensor Fascia Lata](/videos/tfl)[1:03 Video 10 Upper Body ### Upper Back Relieve tension in your upper back and shoulders](/videos/upper-back)[1:03 Video 11 Upper Body ### Mid-Back Massage the Thoracic Spine and Rhomboids](/videos/mid-back)[1:26 Video 12 Upper Body ### Lats Roll the Latissimus Dorsi and Thoracolumbar Fascia](/videos/lats)[1:12 Video 13 Upper Body ### Biceps Rolling Biceps and Brachialis muscles](/videos/biceps)[1:08 Video 14 Upper Body ### Triceps Triceps Massage technique](/videos/triceps)[1:02 Video 15 Lower Body ### Hip Flexors Roll the hip flexor muscle group](/videos/hip-flexors)[1:21 Video 16 Upper Body ### Pectorals Chest and pectoral muscle release](/videos/pectorals)[1:16 Video 17 Lower Body ### Peroneals Roll the peroneal muscles of the lower leg](/videos/peroneals)[1:15 Video 18 Upper Body ### Rotator Cuff Shoulder rotator cuff rolling technique](/videos/rotator-cuff)[1:12 Video 19 Upper Body ### Serratus Anterior Release the serratus anterior muscle](/videos/serratus-anterior)[1:09 Video 20 Upper Body ### Suboccipitals Release suboccipital tension at the base of the skull](/videos/suboccipitals)[1:31 Video 100 Stretches ### 90-90 Hip Stretch The deep hip rotators control how your pelvis rotates. When they're locked down, the lumbar spine compensates — and that's where the ache shows up. This stretch reaches what the figure-4 can't.](/videos/90-90-hip-stretch)[1:23 Video 101 Stretches ### Hip Flexor Stretch The iliopsoas pulls your lumbar spine into a deeper curve every time it tightens — and prolonged sitting tightens it constantly. This stretch lengthens the primary hip flexor and releases the mechanical pull driving much of chronic lower-back pain.](/videos/hip-flexor-stretch)[1:04 Video 102 Stretches ### Seated Figure-4 Stretch When sciatica-like pain runs down the back of your leg, the piriformis is often the real culprit — not your disc. This seated stretch reaches the deep hip muscle that compresses the sciatic nerve, creating space the foam roller can't.](/videos/seated-figure-4-stretch)[1:41 Video 103 Stretches ### Standing Hamstring Stretch Tight hamstrings tilt your pelvis backward and flatten the natural curve of your lumbar spine — loading the discs in exactly the wrong way. This standing stretch restores hamstring length and takes the backward pull off your back.](/videos/standing-hamstring-stretch)[1:13 Video 104 Stretches ### Supine Spinal Twist Spinal rotation is one of the first movement capacities to decline after 50, and this loss directly affects activities like checking blind spots while driving, reaching behind you, and maintaining a natural walking gait.](/videos/supine-spinal-twist)[1:03 Video 105 Stretches ### Butterfly Stretch Seated groin and inner-thigh opener with soles of feet together.](/videos/butterfly-stretch)[1:36 Video 106 Stretches ### Cat-Cow Stretch Spinal flexion and extension to mobilise the lower and upper back.](/videos/cat-cow-stretch)[1:54 Video 107 Stretches ### Chest Doorway Stretch Opens the chest and anterior shoulder using a door frame.](/videos/chest-doorway-stretch)[1:39 Video 108 Stretches ### Child's Pose Stretch Full-body decompression for the lower back, hips, and shoulders.](/videos/childs-pose-stretch)[1:12 Video 109 Stretches ### Cross-Body Shoulder Stretch Targets the posterior shoulder and rotator cuff.](/videos/cross-body-shoulder-stretch)[1:02 Video 110 Stretches ### Cross-Leg Side Bend Stretch Lateral hip and IT-band lengthening with a standing side bend.](/videos/cross-leg-side-bend-stretch)[1:33 Video 111 Stretches ### Doorway Lat Stretch Lengthens the lats and thoracic spine using a door frame.](/videos/doorway-lat-stretch)[0:59 Video 112 Stretches ### Kneeling Shin Stretch Stretches the shins and top of the foot for shin-splint relief.](/videos/kneeling-shin-stretch)[1:05 Video 113 Stretches ### Lateral Neck Stretch Side-to-side neck tilt targeting the upper traps and levator scapulae.](/videos/lateral-neck-stretch)[1:05 Video 114 Stretches ### Overhead Triceps Stretch Reaches the triceps and shoulder by extending one arm overhead.](/videos/overhead-triceps-stretch)[1:05 Video 115 Stretches ### Prone Press-Up Stretch Cobra-style lower-back extension to decompress the lumbar spine.](/videos/prone-press-up-stretch)[1:45 Video 116 Stretches ### Seated Hamstring Stretch Forward fold from a seat to lengthen the hamstrings and lower back.](/videos/seated-hamstring-stretch)[1:28 Video 117 Stretches ### Standing Calf Stretch Wall-assisted calf and Achilles lengthening stretch.](/videos/standing-calf-stretch)[1:19 Video 118 Stretches ### Thread the Needle Stretch Thoracic rotation on all fours to open the shoulders and upper back.](/videos/thread-the-needle-stretch)[1:18 Video 119 Stretches ### Wall Biceps Stretch Wall-assisted biceps and chest opener targeting the anterior chain.](/videos/wall-biceps-stretch)[1:17 Video 120 Stretches ### Wrist Flexor and Extensor Stretch Wrist mobility sequence for repetitive-strain and overuse relief.](/videos/wrist-flexor-extensor-stretch)[1:23 Video 121 Stretches ### Lying Knee-to-Chest Stretch Supine lower-back and glute release pulling the knee to the chest.](/videos/lying-knee-to-chest-stretch)[1:10 Video 122 Stretches ### Standing Quad Stretch Heel-to-glute quad stretch for knee and hip-flexor relief.](/videos/standing-quad-stretch) [Video 01 はじめに ### ようこそ 321 STRONGフォームローリング入門](/videos/welcome?lang=ja)[Video 02 下半身 ### ハムストリングス ハムストリングス筋をマッサージ](/videos/hamstrings?lang=ja)[Video 03 下半身 ### ふくらはぎ 腓腹筋複合体をマッサージ](/videos/calves?lang=ja)[Video 04 下半身 ### 大腿四頭筋 大腿四頭筋全体をマッサージ](/videos/quads?lang=ja)[Video 05 下半身 ### 臀筋 大臀筋・中臀筋・小臀筋をマッサージ](/videos/glutes?lang=ja)[Video 06 下半身 ### すね 前脛骨筋と周辺筋肉をローリング](/videos/shins?lang=ja)[Video 07 下半身 ### 内もも 大内転筋をマッサージ](/videos/inner-thigh?lang=ja)[Video 08 下半身 ### 腸脛靭帯 腸脛靭帯をマッサージ](/videos/it-band?lang=ja)[Video 09 下半身 ### TFL（大腿筋膜張筋） 大腿筋膜張筋をローリング](/videos/tfl?lang=ja)[Video 10 上半身 ### 上背部 上背部と肩の緊張を和らげる](/videos/upper-back?lang=ja)[Video 11 上半身 ### 中背部 胸椎と菱形筋をマッサージ](/videos/mid-back?lang=ja)[Video 12 上半身 ### 広背筋 広背筋と胸腰筋膜をローリング](/videos/lats?lang=ja)[Video 13 上半身 ### 上腕二頭筋 上腕二頭筋と上腕筋をローリング](/videos/biceps?lang=ja)[Video 14 上半身 ### 上腕三頭筋 上腕三頭筋マッサージテクニック](/videos/triceps?lang=ja) ## Master Your Recovery リカバリーをマスターしよう All videos are completely free and include professional techniques to maximize your foam rolling results. すべての動画は完全無料です。プロのテクニックでフォームローリングの効果を最大限に引き出しましょう。 [Get Your Roller Today ローラーを購入する](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=videos-page)