Quads

If you spend your day on a desk most of the time, you need to roll your squads to allow your blood to flow and keep your muscles engaged. Here is how to do it:

1. Begin in a forearm plank position having the roller under your quads
2. Stimulating yourself with your core and upper body, start to roll down the roller slowly, so it reaches right above your knees. after that, move in the opposite direction until you arrive at your hip flexors.
3. Do this exercise for 30 seconds.

If you reach a tender spot, hold yourself there for a few seconds. Try also to focus on one quad first before giving the other your attention.

Hip flexors

Sitting for longs hours can induce pain in your hip flexors. Stretching them is a good solution. However, using a foam roller is better because it loosens the muscle tissue and the connective tissue or fascia around it.

How to do this exercise:

1. Lie down, face to the floor on the foam roller, once again in a forearm plank position. Ensure the foam roller is underneath your left hip flexor and your right leg is bent comfortably to the side.
2. Rest on your forearms, and start rolling slowly up and then down. Then move side to side so you can target the hip flexor. Again, pay close attention to trigger points.

Repeat this exercise on one side for 30 seconds before switching and doing the same steps on the right hip flexor.

Calves

Calves stretch help relieve stress. However, a better solution can be foam rolling in this area for better relaxation.

Follow these steps to do so:

1. Sit on the floor, extending both your legs. Position the foam roller under your calves.
2. Lift your body until your weight is on the foam roller.
3. Cross one leg (the left) over the other one to increase pressure.
4. Start by slowly rolling the right calf back and forth on the foam roller, steering your body forward and backward with your arms.

Do this exercise for a whole 30 seconds before switching legs and focusing on your other calf.

Hamstrings

Sitting all day affects one more muscle which is your hamstrings, and a foam roller can help you get rid of the tension in that area. To do so, follow these steps:

1. Start on the floor, in a sitting position, with both legs extended. Put the foam roller under the hamstrings.
2. Lift your body until your weight is on the foam roller and start to slowly roll it up and down, so it is between the back of your knees and your glutes.
3. Stay on tender spots for longer.
4. Roll for no less than 30 seconds overall.

Source:

https://www.healthline.com/health/fitness-exercise/foam-rolling-how-to#If-youre-a-foam-rolling-newbie,-dont-worry-heres-how-to-do-it