If you’re exercising regularly and working hard enough at some point you are bound to experience DOMS (delayed onset muscle soreness). A great way to loosen up is by self myofascial release using a foam roller – a cylinder developed to help improve flexibility, mobility and stability. They are made from varying materials and range from soft to very hard – for those who have a high pain threshold!

Rolling over a foam roller will help to stretch and release knotted muscles – much like a self-sports massage. Anyone can use a roller, however be aware that it is likely to be a little uncomfortable and painful when you find those allusive knots. Most people have a love/hate relationship with them – you might not enjoy the feeling when the roller finds a knot but it can be a miracle worker! You can use it for as long and often as you like. If a muscle is very tight and tender use the foam roller more frequently for shorter periods of time. As the movement becomes more comfortable, increase the pressure and change your angle slightly.

You can use the roller in a variety of positions to target different areas of the body whether it’s your back, legs or arms, to get maximum benefit roll slowly and breathe deeply, if you feel a point of tension try and hold it there for 30-45 seconds. Here are some of my favourite exercises using a foam roller :

Upper Back and Shoulder Massage

Area that’s rolled – Upper back, shoulders and back of arms (see picture at top of post)

• Lie on your side put foam roller under your armpit
• Keep your arm straight
• Keep one knee bent to help you move forward and backward
• Safety tip – The area under your arm can be quite tender so keep most of your body weight on the floor.

It Band Massage

Area that’s rolled - Outside thigh

• Lie with your hip on the roller
• Put top leg foot on the floor in front of you.
• Roll from your hip to just above the knee and then back

Safety tip – Don’t roll over your knee.

Back Massage

Area that’s rolled – Back

• Place middle of your back on the foam roller
• Keep knees bent feet on the floor and bottom lifted
• Roll forwards and backwards

Safety tip – If you find this position uncomfortable then you may support the neck

Hamstring Massage

Area that’s rolled – Back of your thighs

• Sit on the floor with foam roller under one knee
• Keep the other leg bent with your foot on the floor
• Keep your bottom lifted off of the floor

Safety tip - Avoid rolling the backs of the legs or calves if you suffer from varicose veins