Foam rollers are lifesavers for sore muscles and stiff joints. They can be used to help remedy tight muscles on just about any area of the body. Foam rollers are available in every GoodLife Fitness location, making your post-gym roll out super convenient.

If you’re ready to give foam rolling a try, simply identify the area that’s bothering you from the list below and start rolling.

Thighs (front)

Lie face down on a mat and position the foam roller under the front of your thighs. Press your hands into the floor and shift your body forward and backward, letting the foam roller move slowly up and down your quadriceps muscles.

Thighs and calves

Sit on a mat and position the foam roller under your thighs or calves, then straighten your legs, making sure to keep your heels off the floor. Press your hands into the floor and slightly raise your buttocks. Shift your body forward and backward, allowing the roller to massage the back of your thighs and calves.

Thighs (side)

Position the foam roller perpendicular to the body, under the outside of one of your thighs right below your hip bone. Straighten your leg and press your hands into the floor. Shift your body forward and backward, moving the roller along the side of your upper leg, massaging your outer thigh.

Upper back

Lie on your back and position the foam roller under your upper back, bending your knees and plant your feet firmly on the ground. Cradle your head off the ground to maintain proper spinal alignment (as your shoulders will also be off the ground). Press into your feet and raise your buttocks off the ground. Shift your body forward and backward over the foam roller to massage your upper back.

Lower back

Lie on your back and position the foam roller under your lower back, bending your knees and plant your feet firmly into the ground. Press your feet and elbows into the ground and raise your buttocks off of the ground. Shift your body forward and backward to move the foam roller along your lower back.

Buttocks

Sit on a mat with both knees bent and feet firmly placed on the ground. Place the roller under your buttocks. Roll your hips side to side to massage your hip muscles to release tightness around your glutes.

Arms

Lay on your side and place the foam roller under your armpit, perpendicular to your body. Stretch your arm overhead and begin rolling upward toward the armpit, pausing at the sore spots. Roll back down and switch sides.

Chest

Lay face down on a mat with the foam roller under the left side of your chest. Roll it across your left pec and back, pausing momentarily at the tender spots to provide additional pressure.

Hip flexor

Lay on your stomach and place the foam roller under one hip. Spread your legs outward and work the foam roller down to the knee. Remember to pause and push down when you find a tender spot, or roll back and forth to release any tension built up in the muscle. Switch sides and repeat.

Neck

Lay on the ground with the back of your neck against the foam roller. The roller should be perpendicular to your body, forming a capital “T.” Place your hands on your hips and slowly roll sideways until the foam roller presses all of the neck muscles and tender points.

Feet

Stand with the foam roller under the arch of one foot. Gently apply pressure to the arch by leaning your weight forward. Slowly begin rolling your foot back and forth on the foam roller. For more pressure, grab hold of something sturdy before you begin to put more downward pressure (bodyweight) on your arch.