Place the foam roller on the floor
Position the target muscle group on the roller
Support your body with your hands, forearms, or feet
Slowly roll along the muscle
Pause on tender spots
Apply gentle to moderate pressure
Breathe steadily
Roll each area for 30 to 60 seconds
Repeat on both sides of the body
Avoid rolling directly over joints
Avoid rolling over bones
Avoid rolling over injuries or inflamed areas
Use before exercise for warm-up
Use after exercise for recovery
Stop if you feel sharp pain