Rolling is a soft tissue mobilization technique that uses a cylindrical (i.e. foam roller) or spherical (i.e. lacrosse ball) object to massage the muscle by rolling on it (typically using body weight). The outcome of rolling is 2 fold: 1) it physically heats up the tissue by bringing blood to the area due to physical pressure similar to when you rub skin and it turns red, that is blood coming to the area and 2) it helps to separate the layers of the tissue as shown in. Both of these effects will help no only with preparing for activity but also treating specific tight or injured muscles. These general rules/principles can be applied to almost any part of the body but if you have specific questions, please reach out.

Pick the correct roller to use, i.e. a cylinder foam roller is great for the lower body and low back, but won't allow you to get into the small spaces in the upper back/chest so a tennis/lacrosse ball would be better for that. Also keep in mind that the smaller the object, the more intense the sensation will be.

Roll the whole length/area of the muscle for 2-3 sets of 30 seconds. Discomfort is alright but pain isn't our goal so if you need to use a bigger tool or put less pressure, that is alright. The good news is though, the LOOSER you get the BETTER it feels so be consistent. Lastly, pay attention to any tight areas and then go back to floss them

As much as I would like for you to roll the whole body, if you have a solid full body warm up planned, focus on the areas of issue that you have. If you are working through an injury, hit that area 2-3 times a day, followed by a targeted stretch.

I want you to take away this: rolling has great effect on sore, tight and injured muscles during the warm up phase of your workout. Follow the tips and tricks above for a good stating point for rolling. Remember, if you are having consistent /significant issues, please reach out and lets develope a well rounded treatment plan.