Foam Rolling Series

1. 1Select a foam roller and systematically roll through the major muscle groups — thoracic spine, lats, glutes, hamstrings, quads, calves, and any other targeted areas — spending 30-60 seconds per area and pausing on tender spots. Apply moderate pressure by using your bodyweight and slowly roll to find areas of restriction, then hold on any tender points for 5-10 seconds until the discomfort reduces. Breathe deeply throughout, especially when pausing on sensitive spots to encourage tissue release. Avoid rolling directly over joints or bony prominences — focus on the muscle belly and feel the tissue gradually releasing and softening under sustained pressure.

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