Using a Foam Roller

In many of her classes and workshops, Suhaila teaches students to use a foam roller to help roll out muscles, especially areas like quads, the I.T. band, and hamstrings. 

Ashley Borden, a fitness and lifestyle instructor and consultant, created a roller instructional guide that provides an overview and then specific exercises on using the roller. 

Ashley Border Foam Roller Instructional Guide PDF.

Before using a roller, work with a qualified instructor or medical professional so you are using proper technique and selecting the correct exercises.