Self-Care: Stretches, Foam Rolling & Mobility
Simple stretches, foam rolling, and mobility exercises you can use to support your treatment between sessions.
Foam Rolling
Foam rolling is a simple, effective way to care for your muscles and joints between treatments. Below, you’ll find the benefits of foam rolling and how to get started.
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Improve flexibility and joint mobility
Increase circulation for faster recovery
Reduce muscle soreness after activity
Release built-up tension that can limit movement
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Roll targeted areas slowly, pausing on tight spots.
Avoid rolling over bony areas.
It should feel better, not worse, afterward — if discomfort increases, stop.
Foam rolling can feel repetitive, so try listening to music, a podcast, or an audiobook while you do it.
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1–3 times per week for maintenance; can be done daily during flare-ups.
Start with short sessions (1–2 minutes per area) and gradually build up.
Foam Rolling Videos
The videos below show different foam rolling techniques and target areas.
You don’t need to watch them all — each offers slightly different angles and areas of focus.
Choose the ones most relevant to your needs.
Prenatal Foam Rolling
• Be cautious of compression, especially when rolling the front of the shins.
• Great advice about placing a pillow under your stomach when rolling the front of your thighs.
Foam Rolling Equipment
There are many types of foam rollers on the market, but you don’t need anything complicated to get results. A basic high-density roller works well for most people. The sections below explain the differences so you can see what’s available, but in most cases, the simple option is all you need.
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Low Density (Softer): Good for beginners or sensitive muscles. Gentle pressure makes it easy to adapt to, but you may outgrow it quickly.
High Density (Firmer): Recommended for most people and best if you only buy one. Long-lasting and effective — start slowly and build up as you adapt.
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Full Size (36") – More comfortable, stable, and easier to stay balanced on, but takes up more space.
Half Size (18") – Compact and works just as well for targeted areas, but requires more adjustment and isn’t as comfortable for larger muscles.
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Basic high-density foam roller: Highly versatile and sufficient for most people for muscle tightness, improving mobility, and supporting recovery. In the majority of cases, additional or more complex tools are not necessary.
Textured or nubby rollers: Can give more focused pressure, but you can often get the same effect with a lacrosse ball for much less cost.
Vibrating Foam Rollers: Incorporate vibration to enhance circulation and relaxation. Typically range from $70–$180. Beneficial for some, but not essential for effective self-care.
Heated Foam Rollers: Combine rolling with heat therapy to improve muscle relaxation and circulation. Cost ~$80–$200. An optional enhancement, not necessary for effective results.
Lacrosse Ball: Great for deep, pinpoint work once you’re used to rolling. Portable and inexpensive (about $10), but usually too intense for beginners and slower for broad areas like the quads.
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Start with a basic high-density foam roller. Once you’re comfortable, add a lacrosse ball for deeper, more focused work.
Basic high-density foam roller: Highly versatile and sufficient for addressing most muscle tightness, improving mobility, and supporting recovery. In most cases, additional or more complex tools are not necessary. Here’s an example of a high-density roller on Amazon ›
Stretch: Downward Dog
Low Back Stretches & Exercise
Warm-Up for Working Out
DISCLAIMER
The information on this site is designed for educational purposes only. You should not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read or seen on this site. If you experience pain or difficulty with anything on this site, stop and consult your healthcare provider. The use of any information provided on this site is solely at your own risk.
Always consult your physician before beginning any exercise program. Consult your physician if you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.