A must-have for easing post-workout soreness and muscle tension.

You’ll squat stronger if you use a foam roller before your workout. They break up scar tissue and adhesions—the knots within your muscles. This allows for more efficient muscle contractions and ...

If you want to target bigger muscle groups, like rolling out the length of your spine or both legs at once, go with a longer foam roller (two to three feet should cover it depending on your height).

We found it particularly helpful for leg and neck work. A center groove cradles your spine and neck. Most dense foam rollers can feel quite hard against the neck, a particularly sensitive area ...

If you want to add some more intensity to your foam roller workouts, you can incorporate leg or arm lifts here. Raise one leg or arm at a time, doing your best to keep rocking from side to side as ...

While rolling you should cover 2 to 6 inches of your leg, for 30 to 60 seconds. If you’ve never used a foam roller before, have a trainer show you the right way to do it. There are also ...

Foam roller stretches and hip flexor stretches can ... Repeat 2 to 5 times with each leg, trying to increase your stretch each time. The Spiderman stretch can help warm up your body before a ...