Feeling tight and achy after your hard workouts? You don’t have to shell out for weekly massages to fix the kinks.
Foam rolling, a form of self-massage that breaks up knots in muscles and surrounding connective tissue (called fascia), “is great for recovery and has the ability, when coupled with the right exercises, to improve your posture and functional performance,” says David Reavy, a physical therapist and founder of React Physical Therapy in Chicago, Illinois.
All that’s required is a high-density foam cylinder and a bit of time spent working your muscles over it.
Related: Check out this belong Foam Body Roller (via shop.menshealth.com)
The process seems simple enough, but it’s easy to use improper technique when starting out—which leads to ineffective recovery.
Here are the most common foam rolling mistakes, plus expert tips on how to fix them.