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How to use a foam roller

If muscle soreness or stiffness is getting in the way of being active or is simply getting you down, then using a foam roller may help. 

If you would like to experience the benefits of a foam roller for yourself, this ‘How to’ video explains how to use a foam roller correctly and get the best result. Find out how to use a foam roller for your upper back, thighs, neck, shoulders.

Foam rollers come in a range of different styles. If you’re thinking about getting a roller here’s some of the options to consider:

  • Firmness – rollers can be soft or hard. Softer rollers create lighter pressure so cause less pain when rolling over sore spots. Harder rollers create a firmer, deeper pressure.
  • Texture – rollers can be smooth or and bumpy. Rollers with bumps are designed to increase the massage effect.
  • Length – shorter rollers are easier to move around to work on different spots. Longer rollers you can lie on.

If you are new to foam rollers and not sure what you’ll need, start with a smooth roller with low-medium firmness. It will be more comfortable to use.

Last updated: November 2, 2023 at: 10:11 am