Foam rolling your fascia can prevent injury, increase range of motion, and flush toxins. Bookend your workouts with a quick roll out focused on the upper and lower body.

Key is to provide even, gentle pressure to targeted area and doing so slowly. Always avoid joints and direct pressure to injuries. Focus on areas of knotted resistance or tightness by spending more time and shortening your roll strokes.

Upper Body:

Position roller evenly beneath shoulders, bend knees, utilizing the heels as driver. Make 3-5 slow passes to each target group.

•Shoulders: Position roller high on back just under neck. Rotate 15 degrees right an left to engage both shoulders.

•Mid Spine [Erector Spinae]: Position roller under mid spine. Roll up and down.

•Lats [Latissimus Dorsi]: position roller under upper, mid spine. Rotate 15-20 degrees right and left to engage.

•Glutes: Position roller at top of hip and roll down length of each glute. Rotate right and left to engage each.

Lower Body:

•Calves: Position roller under each calf, foot flexed toward ceiling. Roll several passes each leg.

•Hamstrings: Position roller under back of thigh, foot flexed toward ceiling. Roll several passes each leg.

•Quads [quadraceps femoris]: Roll over facing the floor and position roller under thigh. Roll each leg individually, rotating 20-30 degrees left & right to engage entire group.

•IT bands [iliobial band]: Lay on side and position roller at just the top of leg / hip juncture. Slowly roll length of each leg from hip to just above the knee.

Hate jet lag? Take a foam roller on your next trip.

Workout developed by Forge. Co-Founder | Owner, John Buck. Consult your physician before implementing any exercise or nutritional plan.