# 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。 Get the roller these videos use The 321 STRONG massage roller: free Prime shipping, backed by 1000s of 5-star reviews. [Shop on Amazon](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=videos-page) All Getting Started Lower Body Upper Body Stretches すべて はじめに 下半身 上半身 [![Welcome](https://i.ytimg.com/vi/N9mNGaUWb8M/maxresdefault.jpg) 3:00 Video 01 Getting Started ### Welcome Introduction to foam rolling with 321 STRONG](/videos/welcome)[![Hamstrings](https://i.ytimg.com/vi/t887rw9jXZU/maxresdefault.jpg) 1:13 Video 02 Lower Body ### Hamstrings Massage Hamstring muscles](/videos/hamstrings)[![Calves](https://i.ytimg.com/vi/SQJaIw1qNV0/maxresdefault.jpg) 1:11 Video 03 Lower Body ### Calves Massage the Gastrosoleus Complex](/videos/calves)[![Quadriceps](https://i.ytimg.com/vi/VBMVZ4lYp4U/maxresdefault.jpg) 1:14 Video 04 Lower Body ### Quadriceps Massage all quadriceps muscles](/videos/quads)[![Glutes](https://i.ytimg.com/vi/ohoyJuyDSZs/maxresdefault.jpg) 1:09 Video 05 Lower Body ### Glutes Massage Gluteus Maximus, Medius, and Minimus](/videos/glutes)[![Shins](https://i.ytimg.com/vi/1U4b2oCbFHA/maxresdefault.jpg) 1:29 Video 06 Lower Body ### Shins Roll the Tibialis Anterior and surrounding muscles](/videos/shins)[![Inner Thigh](https://i.ytimg.com/vi/2oavQMvtHrQ/maxresdefault.jpg) 1:17 Video 07 Lower Body ### Inner Thigh Massage Adductor Magnus](/videos/inner-thigh)[![IT Band](https://i.ytimg.com/vi/11g1hDdXRL0/maxresdefault.jpg) 1:44 Video 08 Lower Body ### IT Band Massage the Iliotibial Band](/videos/it-band)[![TFL](https://i.ytimg.com/vi/Fw7PJ9XJCpo/maxresdefault.jpg) 1:44 Video 09 Lower Body ### TFL Roll the Tensor Fascia Lata](/videos/tfl)[![Upper Back](https://i.ytimg.com/vi/Rga-MGkd614/maxresdefault.jpg) 1:03 Video 10 Upper Body ### Upper Back Relieve tension in your upper back and shoulders](/videos/upper-back)[![Mid-Back](https://i.ytimg.com/vi/y6eRRs-dChs/maxresdefault.jpg) 1:03 Video 11 Upper Body ### Mid-Back Massage the Thoracic Spine and Rhomboids](/videos/mid-back)[![Lats](https://i.ytimg.com/vi/ArDEwjwxDc8/maxresdefault.jpg) 1:26 Video 12 Upper Body ### Lats Roll the Latissimus Dorsi and Thoracolumbar Fascia](/videos/lats)[![Biceps](https://i.ytimg.com/vi/qkOQuxuYz1g/maxresdefault.jpg) 1:12 Video 13 Upper Body ### Biceps Rolling Biceps and Brachialis muscles](/videos/biceps)[![Triceps](https://i.ytimg.com/vi/1RNX_IvrneQ/maxresdefault.jpg) 1:08 Video 14 Upper Body ### Triceps Triceps Massage technique](/videos/triceps)[![Hip Flexors](https://i.ytimg.com/vi/WvsB_hp_MUE/maxresdefault.jpg) 1:02 Video 15 Lower Body ### Hip Flexors Roll the hip flexor muscle group](/videos/hip-flexors)[![Pectorals](https://i.ytimg.com/vi/R9-kwZ9LeeM/maxresdefault.jpg) 1:21 Video 16 Upper Body ### Pectorals Chest and pectoral muscle release](/videos/pectorals)[![Peroneals](https://i.ytimg.com/vi/zroIRy7R3jA/maxresdefault.jpg) 1:16 Video 17 Lower Body ### Peroneals Roll the peroneal muscles of the lower leg](/videos/peroneals)[![Rotator Cuff](https://i.ytimg.com/vi/sKePKs2AbZ0/maxresdefault.jpg) 1:15 Video 18 Upper Body ### Rotator Cuff Shoulder rotator cuff rolling technique](/videos/rotator-cuff)[![Serratus Anterior](https://i.ytimg.com/vi/FpV0NTRpa-0/maxresdefault.jpg) 1:12 Video 19 Upper Body ### Serratus Anterior Release the serratus anterior muscle](/videos/serratus-anterior)[![Suboccipitals](https://i.ytimg.com/vi/ouPu2QU38VE/maxresdefault.jpg) 1:09 Video 20 Upper Body ### Suboccipitals Release suboccipital tension at the base of the skull](/videos/suboccipitals)[![90-90 Hip Stretch](https://i.ytimg.com/vi/UDqfpzhfcq4/maxresdefault.jpg) 1:31 Video 21 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)[![Hip Flexor Stretch](https://i.ytimg.com/vi/0rHkUGRft-E/maxresdefault.jpg) 1:23 Video 22 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)[![Seated Figure-4 Stretch](https://i.ytimg.com/vi/ksxfRMym-SE/maxresdefault.jpg) 1:04 Video 23 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)[![Standing Hamstring Stretch](https://i.ytimg.com/vi/iR7JILhKO5E/maxresdefault.jpg) 1:41 Video 24 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)[![Supine Spinal Twist](https://i.ytimg.com/vi/Ld47vmnwNEo/maxresdefault.jpg) 1:13 Video 25 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)[![Butterfly Stretch](https://i.ytimg.com/vi/VMS3_Pw-juk/maxresdefault.jpg) 1:03 Video 26 Stretches ### Butterfly Stretch Seated groin and inner-thigh opener with soles of feet together.](/videos/butterfly-stretch)[![Cat-Cow Stretch](https://i.ytimg.com/vi/N-eYgrN6cYc/maxresdefault.jpg) 1:36 Video 27 Stretches ### Cat-Cow Stretch Spinal flexion and extension to mobilise the lower and upper back.](/videos/cat-cow-stretch)[![Chest Doorway Stretch](https://i.ytimg.com/vi/52-nZyirpNc/maxresdefault.jpg) 1:54 Video 28 Stretches ### Chest Doorway Stretch Opens the chest and anterior shoulder using a door frame.](/videos/chest-doorway-stretch)[![Child's Pose Stretch](https://i.ytimg.com/vi/KwEQpAGBeaA/maxresdefault.jpg) 1:39 Video 29 Stretches ### Child's Pose Stretch Full-body decompression for the lower back, hips, and shoulders.](/videos/childs-pose-stretch)[![Cross-Body Shoulder Stretch](https://i.ytimg.com/vi/YaKzMCGEK7A/maxresdefault.jpg) 1:12 Video 30 Stretches ### Cross-Body Shoulder Stretch Targets the posterior shoulder and rotator cuff.](/videos/cross-body-shoulder-stretch)[![Cross-Leg Side Bend Stretch](https://i.ytimg.com/vi/ZTxYZ4Naa10/maxresdefault.jpg) 1:02 Video 31 Stretches ### Cross-Leg Side Bend Stretch Lateral hip and IT-band lengthening with a standing side bend.](/videos/cross-leg-side-bend-stretch)[![Doorway Lat Stretch](https://i.ytimg.com/vi/yFhf_7AoxGk/maxresdefault.jpg) 1:33 Video 32 Stretches ### Doorway Lat Stretch Lengthens the lats and thoracic spine using a door frame.](/videos/doorway-lat-stretch)[![Kneeling Shin Stretch](https://i.ytimg.com/vi/fKGz2FvSKfo/maxresdefault.jpg) 0:59 Video 33 Stretches ### Kneeling Shin Stretch Stretches the shins and top of the foot for shin-splint relief.](/videos/kneeling-shin-stretch)[![Lateral Neck Stretch](https://i.ytimg.com/vi/9N4VEV3J8eA/maxresdefault.jpg) 1:05 Video 34 Stretches ### Lateral Neck Stretch Side-to-side neck tilt targeting the upper traps and levator scapulae.](/videos/lateral-neck-stretch)[![Overhead Triceps Stretch](https://i.ytimg.com/vi/5dgeo1jd2Y8/maxresdefault.jpg) 1:05 Video 35 Stretches ### Overhead Triceps Stretch Reaches the triceps and shoulder by extending one arm overhead.](/videos/overhead-triceps-stretch)[![Prone Press-Up Stretch](https://i.ytimg.com/vi/B9zZngdBWZg/maxresdefault.jpg) 1:05 Video 36 Stretches ### Prone Press-Up Stretch Cobra-style lower-back extension to decompress the lumbar spine.](/videos/prone-press-up-stretch)[![Seated Hamstring Stretch](https://i.ytimg.com/vi/3jY9iku_nvE/maxresdefault.jpg) 1:45 Video 37 Stretches ### Seated Hamstring Stretch Forward fold from a seat to lengthen the hamstrings and lower back.](/videos/seated-hamstring-stretch)[![Standing Calf Stretch](https://i.ytimg.com/vi/VlnVekbgCdQ/maxresdefault.jpg) 1:28 Video 38 Stretches ### Standing Calf Stretch Wall-assisted calf and Achilles lengthening stretch.](/videos/standing-calf-stretch)[![Thread the Needle Stretch](https://i.ytimg.com/vi/Bb7hyJ8dpls/maxresdefault.jpg) 1:19 Video 39 Stretches ### Thread the Needle Stretch Thoracic rotation on all fours to open the shoulders and upper back.](/videos/thread-the-needle-stretch)[![Wall Biceps Stretch](https://i.ytimg.com/vi/t1ZdzI1Rtyw/maxresdefault.jpg) 1:18 Video 40 Stretches ### Wall Biceps Stretch Wall-assisted biceps and chest opener targeting the anterior chain.](/videos/wall-biceps-stretch)[![Wrist Flexor and Extensor Stretch](https://i.ytimg.com/vi/-1Df_lXI3II/maxresdefault.jpg) 1:17 Video 41 Stretches ### Wrist Flexor and Extensor Stretch Wrist mobility sequence for repetitive-strain and overuse relief.](/videos/wrist-flexor-extensor-stretch)[![Lying Knee-to-Chest Stretch](https://i.ytimg.com/vi/m5FwjRhm5Bw/maxresdefault.jpg) 1:23 Video 42 Stretches ### Lying Knee-to-Chest Stretch Supine lower-back and glute release pulling the knee to the chest.](/videos/lying-knee-to-chest-stretch)[![Standing Quad Stretch](https://i.ytimg.com/vi/rP3Q5oVGvak/maxresdefault.jpg) 1:10 Video 43 Stretches ### Standing Quad Stretch Heel-to-glute quad stretch for knee and hip-flexor relief.](/videos/standing-quad-stretch) [![ようこそ](https://i.ytimg.com/vi/a56PMcr6vPY/maxresdefault.jpg) 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)[![TFL（大腿筋膜張筋）](https://i.ytimg.com/vi/A7jCvEGgSWA/maxresdefault.jpg) Video 02 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)[![上背部](https://i.ytimg.com/vi/NWVkDLw05kM/maxresdefault.jpg) Video 03 上半身 ### 上背部 上背部と肩の緊張を和らげる](/videos/upper-back?lang=ja)[![中背部](https://i.ytimg.com/vi/4epuokKR-nE/maxresdefault.jpg) Video 04 上半身 ### 中背部 胸椎と菱形筋をマッサージ](/videos/mid-back?lang=ja)[![上腕二頭筋](https://i.ytimg.com/vi/EwDRfzS4rXQ/maxresdefault.jpg) Video 05 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)[![上腕三頭筋](https://i.ytimg.com/vi/Kux7iFRRCQs/maxresdefault.jpg) Video 06 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)[![ふくらはぎ](https://i.ytimg.com/vi/5WXXR6wom9M/maxresdefault.jpg) Video 07 下半身 ### ふくらはぎ 腓腹筋複合体をマッサージ](/videos/calves?lang=ja)[![臀筋](https://i.ytimg.com/vi/h-wG_4vccs8/maxresdefault.jpg) Video 08 下半身 ### 臀筋 大臀筋・中臀筋・小臀筋をマッサージ](/videos/glutes?lang=ja)[![ハムストリングス](https://i.ytimg.com/vi/b8xSSDHEN3U/maxresdefault.jpg) Video 09 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)[![内もも](https://i.ytimg.com/vi/o2rXHf-Q7gc/maxresdefault.jpg) Video 10 下半身 ### 内もも 大内転筋をマッサージ](/videos/inner-thigh?lang=ja)[![腸脛靭帯](https://i.ytimg.com/vi/5kuViSTXgAA/maxresdefault.jpg) Video 11 下半身 ### 腸脛靭帯 腸脛靭帯をマッサージ](/videos/it-band?lang=ja)[![広背筋](https://i.ytimg.com/vi/GT0t_wJiWwM/maxresdefault.jpg) 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)[![大腿四頭筋](https://i.ytimg.com/vi/7RFvIuh214c/maxresdefault.jpg) Video 13 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)[![すね](https://i.ytimg.com/vi/Bfl2Rl0DnsY/maxresdefault.jpg) Video 14 下半身 ### すね 前脛骨筋と周辺筋肉をローリング](/videos/shins?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)