How to Use a Foam Roller (the Right Way)

Roll With The Punches: We really should be moving more. Research keeps showing that cardio and resistance training not only make us healthier and happier, but also increase our odds of a longer life. The thing is, regular exercise isn’t easy — it can leave you wishing for a personal massage therapist on call. Thankfully, you kinda can. With a foam roller, you can smooth out muscle knots and release tension throughout your body — all from home. 

The Benefits: Studies show that foam rolling can reduce perceived soreness after exercise and assist with muscle recovery. It may also reduce muscle stiffness and increase range of motion (making a great warmup tool), though evidence is mixed on the flexibility bit.  

How to Do it: 
Here are some general guidelines: 

– Roll gently at first to gauge pressure.
– Move slowly over the muscle.
– Focus on big muscle groups.
– Pause on tender spots (trigger points) but don’t stay more than 30 seconds on one spot.
– Breathe deeply.
If you want to dive deeper into the how-to of foam rolling, this routine is a great place to start.