Foam rolling is a type of self-myofascial release in which pressure is applied to certain body parts to relieve pain.

Now a staple warmup in many gyms, foam rolling has been found to significantly increase range of motion. When combined with static stretching, foam rolling can lead to impressive flexibility improvements, according to a study published in the Journal of Sports Rehabilitation.

“Foam rolling limits soreness and tightness by increasing blood flow and flexibility,” says New Jersey-based personal trainer Francisco Cabreja. “When the muscles are tight, injuries such as tears are more likely to occur.”

Do these 10 foam rolling moves to get every major muscle group firing properly.

Directions

Perform each foam rolling exercise for 20-30 seconds. Roll for longer at points of major discomfort.