Foam Roller benefits

The foam roll is a simple and inexpensive piece of equipment that I recommend for everyone.
It can improve performance, flexibility, function and reduce injuries ... and it only takes minutes a day.
And best of all, you can use it in your own home!

Self Myofascial Release (SMR) is what the foam roll is all about. It releases soft tissue by putting pressure with your body weight onto the foam roll, relieving joint stiffness, muscle tightness and tenderness. It can also be used as a warm-up and cool-down to your workout for exercise preparation and recovery.

You can also use tennis balls, soft balls, pressure with a thumb or pressure knobs with SMR.

Start by finding a tender area on your body. Hold it on the foam roll (or other SMR tool) for 10-12 seconds. Ease off, then come back to the area with the same technique 3-5 times until tenderness has subsided. Eventually you'll be able to hold the foam roll or tool on the tender spot for up to 1 minute.
If the area is too tender, you can add another roll, thereby dispersing your body weight over a larger area. You must keep your core engaged (tight) by pulling your belly button to your spine while using the foam roll.

SMR can be performed 1-2 times daily.

Don't perform SMR if you feel nausea, dizziness, pain (not tenderness), or if you have acute rheumatoid arthritis or varicose veins.