Round foam rollers come in various lengths and density which can be used to release trigger points and break up tight, tangled fascia. My favorite size roller is the 6” round x 36” length. Foam rolling is a very therapeutic technique that I encourage you to perform daily to break up connective tissue tension. Consistency is the key. 
As you roll over the RumbleRoller, the bumps knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. Doing so helps release and break up trigger points, restores flexibility, and relieves muscular pain.During SMR, pressure is applied to a muscle using a foam roller causing activation of the Golgi Tendon Organ (GTO), which in turn signals muscle spindles to release and relax the muscle being worked on. The GTO is extremely sensitive to changes of tension in the muscle. SMR breaks down scar tissue and releases muscle fascia as you work your way from one end of the muscle to the other.
- SMR using the foam roller also breaks down scar tissue and releases muscle fascia as you work your way from one end of the muscle to the other.
- Foam roller exercises are a super effective prehab, rehab and recovery tool. A 10-15 minute foam roller progression at the beginning and especially at the end of your workout serves as a great cool down after an intense workout.
- Foam rolling can release muscle and joint pain.
- Using the foam roller is an extremely effective rehab technique for ITB syndrome and sciatica. Excellent tool for sprinters and runners.
- Daily, consistent use on the foam roller helps to increase flexibility.
SMR Guidelines using the Foam Roller:
- Find a tender, juicy spot (trigger point) on an area that is tight or has reduced range of motion.
- Stop on tender spots for 20-30 seconds and breathe deeply. Continue to breathe deeply as the discomfort subsides by 50-75%. This could take some time and be uncomfortable.
- When the area is no longer sensitive, begin to roll to other tender spots on the muscle you’re focusing on and repeat.
The foam roller technique can be used before and after workouts. I recommend using the foam roller every day. The more often you roll, the better. If time is a factor, even 2 or 3 weekly sessions will lead to great improvements.
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Start with the foam roller at the middle of your thigh. Work the top half of the quad first, starting at the mid-thigh working toward the top. Then, work all the way down the front of the thigh to your knee. Position yourself so the front of your thigh is resting on top of the foam roller. Be sure to work both the vastus medialis (inner area of front thigh) and vastus lateralis (outer area of front thigh) by adjusting the angle of your thigh on the roller. 
Rhomboids & Upper Traps Lie with your shoulder blades on the foam roller and your feet on the ground. Your butt is off the floor and your hands cradle the weight of your head, supporting your neck. Draw the elbows toward one another to focus more on the rhomboids.
Lats
End all of your SMR sessions with thoracic extension. Hands are behind your head to support your neck. Butt is on the ground.
Spinal Mobilization
Lie vertically on the foam roller with your head and your entire spine down to the sacrum supported on the foam roller. This helps restore the natural curves of your spine and elongates the anterior longitudinal ligament of the spine. Stay here, relax and breathe deeply for 1-5 minutes.
Purchase a foam roller. Note: When you visit the store to purchase a foam roller,the white form roller is the average roller. The blue foam roller is denser, harder and will last forever. The RumbleRoller is your top of the line roller.
Copyright © Paula Owens
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Photography by Cheryl Bentzen
