Foam Rolling Basics

Essential foam rolling techniques to release muscle tension and improve recovery.

beginner physical therapy

Step-by-Step Instructions

Start with major muscle groups: calves, hamstrings, quads, glutes

Roll slowly and pause on tender spots for 30-60 seconds

Breathe deeply and relax into the pressure

Spend 2-3 minutes per muscle group

Avoid rolling over bones or joints

Releases muscle tension

Improves blood flow

Reduces muscle soreness

Enhances flexibility

Speeds up recovery

Start slowly and gradually increase intensity or duration as your body adapts.

Stop immediately if you experience pain or discomfort beyond normal muscle tension.

Consistency is key - practice this technique regularly for best results.

⏱️ Duration: 15 minutes

👤 Author: Joel Rivas

📊 Difficulty: beginner

🏷️ Category: physical therapy

✓ Foam roller

Start incorporating this into your recovery routine and experience the benefits.