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。
3:00 Welcome
Introduction to foam rolling with 321 STRONG
1:13 Hamstrings
Massage Hamstring muscles
1:11 Calves
Massage the Gastrosoleus Complex
1:14 Quadriceps
Massage all quadriceps muscles
1:09 Glutes
Massage Gluteus Maximus, Medius, and Minimus
1:29 Shins
Roll the Tibialis Anterior and surrounding muscles
1:17 Inner Thigh
Massage Adductor Magnus
1:44 IT Band
Massage the Iliotibial Band
1:44 TFL
Roll the Tensor Fascia Lata
1:03 Upper Back
Relieve tension in your upper back and shoulders
1:03 Mid-Back
Massage the Thoracic Spine and Rhomboids
1:26 Lats
Roll the Latissimus Dorsi and Thoracolumbar Fascia
1:12 Biceps
Rolling Biceps and Brachialis muscles
1:08 Triceps
Triceps Massage technique
1:02 Hip Flexors
Roll the hip flexor muscle group
1:21 Pectorals
Chest and pectoral muscle release
1:16 Peroneals
Roll the peroneal muscles of the lower leg
1:15 Rotator Cuff
Shoulder rotator cuff rolling technique
1:12 Serratus Anterior
Release the serratus anterior muscle
1:09 Suboccipitals
Release suboccipital tension at the base of the skull
1:31 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.
1:23 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.
1:04 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.
1:41 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.
1:13 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.
1:03 Butterfly Stretch
Seated groin and inner-thigh opener with soles of feet together.
1:36 Cat-Cow Stretch
Spinal flexion and extension to mobilise the lower and upper back.
1:54 Chest Doorway Stretch
Opens the chest and anterior shoulder using a door frame.
1:39 Child's Pose Stretch
Full-body decompression for the lower back, hips, and shoulders.
1:12 Cross-Body Shoulder Stretch
Targets the posterior shoulder and rotator cuff.
1:02 Cross-Leg Side Bend Stretch
Lateral hip and IT-band lengthening with a standing side bend.
1:33 Doorway Lat Stretch
Lengthens the lats and thoracic spine using a door frame.
0:59 Kneeling Shin Stretch
Stretches the shins and top of the foot for shin-splint relief.
1:05 Lateral Neck Stretch
Side-to-side neck tilt targeting the upper traps and levator scapulae.
1:05 Overhead Triceps Stretch
Reaches the triceps and shoulder by extending one arm overhead.
1:05 Prone Press-Up Stretch
Cobra-style lower-back extension to decompress the lumbar spine.
1:45 Seated Hamstring Stretch
Forward fold from a seat to lengthen the hamstrings and lower back.
1:28 Standing Calf Stretch
Wall-assisted calf and Achilles lengthening stretch.
1:19 Thread the Needle Stretch
Thoracic rotation on all fours to open the shoulders and upper back.
1:18 Wall Biceps Stretch
Wall-assisted biceps and chest opener targeting the anterior chain.
1:17 Wrist Flexor and Extensor Stretch
Wrist mobility sequence for repetitive-strain and overuse relief.
1:23 Lying Knee-to-Chest Stretch
Supine lower-back and glute release pulling the knee to the chest.
1:10 Standing Quad Stretch
Heel-to-glute quad stretch for knee and hip-flexor relief.
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