Things You'll Need:
- Foam roll
- List of different stretches
- Flat, open space
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Step 1
Buy a foam roll. You can get one online or at a fitness store, gym, sports retail store and even some health food stores.
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Step 2
Get a copy of the different stretches you can do for each individual muscle group. Often an instructional manual will come with the foam roll. If one doesn’t, research online to find this information.
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Step 3
Spend fifteen minutes after a workout targeting your problem areas with a foam roll, using the specific rolls from the instructional manual.
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Step 4
Roll back and forth over the painful or stiff area for about 60 seconds, using your own body weight to apply pressure. Focus specifically on the problems areas and spend more time in those spots.
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Step 5
Follow with regular stretching.
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Step 6
Repeat rolling two to three times a day to help loosen the knots.
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Step 7
Drink plenty of water. Like massages, foam rolls break apart muscle fibers to loosen them up. This releases toxins into the body and to flush them out you need to keep hydrated.








