Foam Rolling

How to do it

1. Place the foam roller on the floor and position one major muscle group, such as the front of the thigh, on top of it while supporting your weight on your forearms or hands.
2. Roll slowly along the length of the muscle, moving from just above the knee up toward the hip in a controlled back and forth motion.
3. Pause briefly on any spot that feels firmer than the rest, feeling concentrated pressure in that area of the muscle.
4. Breathe steadily throughout, avoiding holding your breath when you pause on a firmer spot.
5. Continue rolling for 10 to 12 slow passes per muscle before switching sides.
6. Move slowly rather than rushing back and forth quickly, which is the most common fault that reduces control over the pressure applied.