A Full-Body Foam Roller Routine for Beginners

By , Jessica Smith, Certified Personal Trainer
Foam rollers are excellent, inexpensive tools that can be used both for muscular warm up and recovery. Most gyms have a few of them available in the stretching area, but if you are an at-home exerciser you may want to consider investing in one of your own (they usually run between $7-$20—here's a link to the one I purchased on Amazon).
 
Studies have shown that foam rolling (also known as self-myofascial release) can actually help reduce stiffness, pain, and even improve your range of motion (aka performance) during your workout. Think of it like this—when you first grab a pair of jeans out of the dryer and put them on, they are super stiff and hard to move in, so you do your squatting ritual to help ''break them in'' and fit comfortably again, right? Utilizing a foam roller can help loosen up your stiff, sore muscles again so you can move comfortably and efficiently. Try rolling as often as you like—before or after a workout, and/or on your recovery day. 
 
This video features my 15-minute, go-to foam-rolling plan when my muscles are sore and in need of some release. Try it before a workout, after a workout or on a rest day to help release tension in certain trigger points using this total body deep tissue massage technique.
 


Please leave me a comment below and let me know if you tried the routine—in which area of your body did you feel the most tightness?

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About the Author

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

 
For more free weekly workout videos and tips, be sure to subscribe at Youtube.com/JessicaSmithTV to access our full library of over 300 FREE full-length workout videos. 

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