Foam rolling is a form of stretching called self-myofascial release. This method of stretching is similar to massage, breaking up the knots and scar tissue. Foam rolling can help with recovery, increase flexibility, movement efficiency and many other benefits. This is a 5-10 minute part of everyday and a foam roller can be purchased fairly inexpensively. Tennis balls, lacrosse balls and many other typical items can be used in the same way as a foam roller.
To foam roll place the roller underneath the muscle that you are working on. Start at one end of the muscle then work toward the other end. If you find a “pain” spot, stop there and hold there for a few seconds. Spend 1-2 minutes on each muscle daily. See below for a few examples of foam rolling
Lie on the floor with the foam roller under the upper back. Cross the arms across the chest. Raise the hips off the ground and roll up and down the upper back working through soft spots.
Place the foam roller under the leg just above the ankle. Press your body up to move the roller toward your knees, than back down. If you need more pressure cross the opposite leg over the one that is being rolled out.
Lay on your side with the foam roller under the armpit. Roll over the large muscles there.
Sit on the foam roller placed just below the seat. Roll over the glute working through each soft spot.
Lay on top of the foam roller placed on your thigh. Prop yourself up on hands or elbows. Roll from above the knee to below the hip working through the tender spots.