Foam Rolling and MFR

Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal.

PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly.

Myofascial Rolling Guide

Learn the purpose and effective use of foam rollers, massage sticks, massage balls, percussion massage guns, and other massage techniques.

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