Foam Roller

A cylinder you lean into with your own bodyweight to put pressure on muscle and fascia. It is not strength equipment: it is used before training to open up range of motion and after it to take the edge off tightness. It works best on the quadriceps, IT band, upper back and calves. Move slowly and pause a few seconds on a tender spot — rolling quickly back and forth does not produce the effect.

Exercises with this equipment

AdductorUpper LegsBrachialis-SMRUpper ArmsCalves-SMRLower LegsHamstring-SMRUpper LegsIliotibial Tract-SMRHipsLatissimus Dorsi-SMRBackLower Back-SMRBackPeroneals-SMRLower LegsPiriformis-SMRHipsQuadriceps-SMRUpper LegsRhomboids-SMRBack