Self-massage of one calf with roller of foam

Move the roller, ball or hands slowly over the target area. Pause briefly on tolerable tender spots, avoiding direct pressure over joints or prominent bone. If the position is held for time, keep breathing and avoid accumulating unnecessary tension.

The goal is better control and mobility, not maximum range in a single session. Keep the intensity comfortable around calves and reduce the range if you feel tingling, sharp pain or unpleasant joint pressure.