Sit on the floor with your legs straight out, hands on the floor behind you supporting your weight. Place the foam roller under your calves. Slowly roll along the back of your legs up and down from your knees to your ankles.
Sit with your right leg on the foam roller; bend your left knee, cross your left ankle over your right ankle, and put your hands on the floor behind you. Roll up and down from your knee to just under your right butt cheek. Switch legs.
Sit on the floor with the foam roller on your lower back, resting your hands behind you for balance. Tighten your abs and slowly bend your knees to move the roller up your back, just below your shoulder blades.