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Foam Roll (SMR) Total Body

A self-myofascial release technique using a foam roller to release muscle tension and improve tissue mobility throughout the body.

Exercise Overview

Category

Massage and Therapy

Exercise_Type

Mobility

Difficulty_Level

Beginner

Technique

Use a foam roller to apply pressure to major muscle groups. Roll slowly and pause on tender spots for 30-60 seconds. Breathe deeply and relax into the pressure.

Starting Position

Position foam roller under the target muscle group, supporting your body weight appropriately.

Finishing Position

Complete rolling session for all major muscle groups, returning to starting position.

Form Cues

Roll slowly, pause on tender spots, breathe deeply, relax into pressure, maintain control

Common Mistakes

Rolling too fast, not pausing on tender spots, applying too much pressure, poor positioning, rushing

Progression Tips

Use firmer roller, increase pressure gradually, add longer holds, try different techniques

Regression Tips

Use softer roller, reduce pressure, shorten holds, focus on form

Safety Notes

Avoid rolling directly over bones, joints, or areas with acute injury. Start with light pressure and increase gradually. Stop if you experience sharp pain.