Foam rollers are one of the most important tools in the gym! Foam rolling is a great way to prepare your body for the stresses of your upcoming workout and can also help improve the quality of your muscles by attempting to relieve tension and also help improve your flexibility. Simply place the foam roller under the hamstrings, quads, or glutes and roll using a continuous back and forth motion with the foam roller covering 2 - 6 inches avoiding directly behind the knee. Adjust the pressure as needed. Do this before and after your workouts.
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