Technique
Position the foam roller or massage tool on the target muscle group. Apply controlled pressure and slowly roll over the area, pausing on tender spots for 30-60 seconds. Breathe deeply and relax the muscle being worked.
A recovery technique that uses foam rollers, massage balls, or other tools to release muscle tension and improve tissue mobility through targeted pressure application.
Position the foam roller or massage tool on the target muscle group. Apply controlled pressure and slowly roll over the area, pausing on tender spots for 30-60 seconds. Breathe deeply and relax the muscle being worked.
Position yourself on the floor with the foam roller or massage tool placed under the target muscle group, maintaining a comfortable and stable position.
Complete the SMR session by removing the tool and returning to a comfortable resting position, maintaining the same relaxed posture throughout.
Breathe deeply, relax the muscle, apply controlled pressure, move slowly, listen to your body
Applying too much pressure, moving too quickly, holding breath, ignoring pain, poor positioning
Use firmer tools, increase pressure gradually, try different techniques, incorporate movement, practice regularly.
Use softer tools, reduce pressure, focus on relaxation, practice proper breathing, start with shorter sessions.
Avoid rolling over bones, joints, or areas with acute injury. Stop if you experience sharp pain. Use appropriate pressure for your comfort level. Consult a healthcare provider if you have specific medical conditions.