17 Sep 2013
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The best way to use one is on the floor, with a mat underneath....
Pick a muscle group, lie on the roller so that you can roll along the length of the muscle without having to adjust it. Then roll from one end of the muscle group to the other towards the centre of the body. Along the way you will find sensitive spots in the muscle. When you do pause and hang out for 20-30 seconds until the soreness releases. If the area is extremely painful, don’t pause as it may cause the muscle to tighten rather than release.
Common areas to target are the thighs, hamstrings, calves and glutes. Try not to grit your teeth like the girl in the pic, breath and relax through it.
It’s best done after a hot shower or Epsom salt bath, when the muscles are warm and pliable.
Foam rollers are available at sports shops, chiropractors, physios etc. Or you can DIY something similar out of a rolling pin, a few towels and some elastic bands.
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