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If you\u2019ve never invested in a foam roller <\/span>\u2014 commonly found at sporting goods stores for 20 to 40 bucks \u2014 you\u2019re doing your muscles a major disservice. Regularly using a foam roller offers many of the same benefits as a sports massage,<\/span>\u00a0including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility.<\/p>\n \u201cFoam rolling helps with increasing muscle flexibility and joint range of motion, especially when used in conjunction with an active warm-up routine,\u201d says Heather Jeffcoat, DPT, certified facial stretch therapist and owner of Los Angeles\u2013based Fusion Wellness & Physical Therapy<\/span>. \u201cIt also helps with muscle-force production when done before exercise, reducing exercise-induced muscle soreness, reducing delayed onset muscle soreness, increasing pressure pain threshold and reducing trigger-point sensitivity.\u201d\u00a0<\/span><\/p>\n \u201cPre-activity, foam rolling has been shown to reduce muscle stiffness and improve range of motion,\u201d Jeffcoat says. \u201cThe best results are seen when it\u2019s used with dynamic stretching and an active warm-up. Research supports using the foam roller over the desired area for 90 seconds up to two minutes \u2014 longer has shown negative results in performance.\u201d She also suggests using it immediately postworkout to reduce DOMS<\/span> and exercise-induced muscle damage.<\/p>\n The following exercises can be performed separately or combined into a 10-minute preworkout or postworkout routine<\/span>. Since it\u2019s best to perform roller exercises once your muscles are warm, you\u2019ll need to do a quick five-minute warm-up if you opt to do them right before a weight-training session.<\/p>\n For each exercise, slowly roll back and forth as described for 20 to 30 seconds before moving on to the next exercise. As you roll, take deep, slow breaths to help your muscles relax. Always avoid rolling onto your joints \u2014 the roller should stay positioned under your muscles at all times \u2014 and if you hit a particularly tight or tender spot, stop rolling and apply direct pressure for 30 seconds, or until the pain abates.<\/p>\n \u201cFor recovery, the research supports using as much pressure as possible while respecting your boundaries for pain,\u201d Jeffcoat suggests. \u201cAnd use caution when using a foam roller for inter-set activities. If you are rolling your quadriceps exclusively, research shows a decrease in hamstring activation. This could lead to a decrease in performance, specifically in a person\u2019s ability to continually produce force of the hamstrings. This occurs due to a phenomenon called reciprocal inhibition, where activation of one muscle group creates an inactivation in the opposing muscle group.\u201d<\/p>\n If you\u2019re new to foam rolling<\/span>, only incorporate this series of moves into your routine every other day for two to three weeks. After that, you can try doing it once or twice daily \u2014 both before and immediately after your workouts.\u00a0<\/span><\/p>\n Start:<\/b> Rest your back against the broad side of a roller<\/span> positioned underneath your shoulder blades. Bend your knees so your feet are flat on the floor. Lift your butt and place your hands behind your head, or cross your arms over your chest.<\/p>\n Roll:<\/b> Keeping your core muscles tight, slowly roll forward and back so that the roller moves up and down between the middle of your back and the top of your shoulder blades.<\/p>\n Tip:<\/b> Don\u2019t tilt your head forward to look at your legs as you roll \u2014 this may place stress on the spine. Keep your head and neck in line with your back at all times.\u00a0<\/span><\/p>\n Start:<\/b> Lie on your right side with your right arm extended along the floor as shown and the roller<\/span> directly under your right armpit \u2014 the roller should be perpendicular to your body. Bend your left arm and lightly place your left hand on the floor for support.<\/p>\n Roll:<\/b> Roll up and down so the roller moves from your armpit to just above your waist. Once you\u2019re finished, switch positions to work your left side.<\/p>\n Tip:<\/b> Keep the thumb of your extended arm pointed up toward the ceiling \u2014 this puts your arm in a position that helps pre-stretch your lats.\u00a0<\/span><\/p>\n Start:<\/b> Lie face down with the roller<\/span> positioned directly under your thighs. Bend your elbows so that your forearms are flat on the floor to support your weight \u2014 your feet should be suspended above the floor or lightly touching as shown.<\/p>\n Roll:<\/b> Keeping your abs drawn in and core muscles tight, use your arms to gently roll your body forward and back to move the roller up and down from your pelvic bone to just above your knees.<\/p>\n Tip:<\/b> Want to increase the intensity and really get at that ache? Stack your feet to roll one quad at a time.<\/p>\n Start:<\/b> Position your left hip against the broad side of a roller on the floor. Cross your right leg over your left as shown, and put both hands on the ground for support.<\/p>\n Roll:<\/b> Using your left arm to assist the motion, roll your thigh back and forth over the roller from just below your hip to above your knee. Continue rolling for the allotted time, then switch positions to work your right leg.<\/p>\n Tip:<\/b> If you need more pressure to loosen things up, stack your legs \u2014 but keep in mind that your stability will be challenged.<\/p>\n Start:<\/b> Sit on the floor with your legs straight. Extend your arms to lift your glutes, place the broad side of a foam roller under your butt, and bend one leg and angle your body so one cheek bears the brunt of your weight.<\/p>\n Roll:<\/b> Move your glute back and forth across the roller. (Keep in mind that the range of motion will be small.) When your time is up, shift your weight to the other side and repeat.<\/p>\n Tip:<\/b> Press through your palms and move through your shoulders to shift forward and back.\u00a0<\/span><\/p>\n \u00a0<\/p>\n Start:<\/b> Sit with your legs extended in front of you and the broad side of a roller positioned directly under your thighs. Place your hands flat on the floor behind you for support.<\/p>\n Roll:<\/b> Using your arms to initiate the motion, slowly roll back and forth to move the roller up and down from the bottom of your glutes to just above your knees.<\/p>\n Tip:<\/b> As you roll, try rotating your legs in and out from your hips \u2014 this will allow you to hit your hamstrings more thoroughly.<\/p>\n Start:<\/b> Sit on the floor with the roller underneath your calves. Place your hands on the floor behind you and raise your butt off the floor \u2014 all your bodyweight should be on your hands and the roller.<\/p>\n Roll:<\/b> Slowly roll forward and back to move the roller up and down from just below your knees to above your ankles.<\/p>\n Tip:<\/b> To up the intensity, do the move one side at a time by stacking your legs. To change the emphasis, try turning your feet in or out as you roll.\u00a0<\/span><\/p>\n Start:<\/b> Get on your hands and knees on the floor, with the broad side of a foam roller placed underneath your shins. Your hands should be positioned just in front of your shoulders on the ground and your heels rotated slightly outward.<\/p>\n Roll:<\/b> Shift your weight forward, bringing your shoulders in front of your hands, to move the roller from your ankles to just below your knees. To target the appropriate muscle, lean on one shin at a time as you roll.\u00a0<\/span><\/p>\n Tip:<\/b> Make sure you don\u2019t roll directly onto your knees because this can cause discomfort and exacerbate injuries.<\/p>\n \u00a0<\/p>\n We independently source all the products that we feature on <\/i>OxygenMag.com<\/i><\/span>. If you buy from the links on our site, we may receive an affiliate commission, which in turn supports our work.<\/i><\/p>\n<\/p><\/div>\nTiming and Tips<\/b><\/h3>\n
How to Foam-Roll Your Upper Back (Thoracic Spine)<\/h2>\n
How to Foam-Roll Your Latissimus Dorsi<\/h2>\n
![\"Foam](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2017\/08\/foam-roll-lats.jpg?width=730\")
How to Foam-Roll Your Quadriceps<\/h2>\n
![\"Quads](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2017\/08\/foam-roll-quads.jpg?width=730\")
How to Foam-Roll Your Iliotobial (IT) Band<\/h2>\n
![\"Foam](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2017\/08\/foam-roll-IT-band.jpg?width=730\")
How to Foam-Roll Your Glutes<\/h2>\n
![\"Foam](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2017\/08\/foam-roll-glutes.jpg?width=730\")
How to Foam-Roll Your\u00a0Hamstrings and Glutes<\/h2>\n
![\"Foam](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2017\/08\/image-placeholder-title-13.jpg?width=730\" "\\"Image")
<\/figure>\nHow to Foam-Roll Your Calves<\/h2>\n
![\"Foam](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2017\/08\/foam-rolling-calves.jpg?width=730\")
How to Foam-Roll Your Shins<\/h2>\n
![\"Foam](\"https:\/\/www.oxygenmag.com\/wp-content\/uploads\/2017\/08\/GettyImages-1281322133-1.jpg?width=730\")