7 Foam Roller Moves to Turbocharge Your Recovery
And the great news is you don’t need a high-priced massage therapist to reap many of the rewards. 
In this post, we’re going to cover a form of massage called ’Self Myofascial Release’ or SMR.
We’ll cover exactly what SMR is, why you should do it, and then show you how you can do it yourself in 7 simple moves with a cheap foam roller and less than 10 minutes.
What is SMR?
Self-myofascial Release (SMR) is the self-application of pressure to muscle and tissue, through the use of bodyweight a tool like a foam roller or ball or one of the other devices you’ve seen people rolling around on in the gym.
The strategic application of pressure through this technique releases or breaks up muscle ‘adhesions’ and scar tissue, thereby returning muscle and fascia to optimal function.
Sometimes called ‘trigger point’ or ‘active release’ therapy, SMR has a host of benefits including:
Why you should do SMR:
1) SMR helps prevent injury
2)SMR relieves knots and tightness in muscles
3)SMR reduces post-workout soreness
3)SMR increases flexibility
4)SMR increases blood flow
5)SMR reduces systemic physiological stress
but the biggest reason we incorporate SMR in our routine is that it,
6)SMR maximizes muscle and fascia function and minimizes recovery time so you get fitter, faster!
How to perform SMR:
1) Roll each body part for 60 seconds or until your feel a ‘trigger point’ or ‘hot spot’ (when it hurts so good)
2) Apply firm pressure (not rolling or friction) to that spot for 30 – 45 seconds or until pain is reduced
3) Avoid bones and joints
4) Add the following technique to your routine once or twice a week to turbocharge your recovery
Position yourself with calves on the foam roll. Hold that head in “neutral” with ears aligned with your shoulders. Roll just below knee joint down the lower leg to the Achilles.
Place your hamstrings on the roll with your hips unsupported. If you need more pressure, feet can be crossed to increase leverage. Roll from knee toward posterior hip while keeping quadriceps tightened.
Begin positioned as shown with foot crossed to your opposing knee. Roll on the posterior hip area. You can increase the stretch by pulling the knee toward the opposite shoulder.
4) IT Band:
Begin positioned as shown with foot crossed over opposite leg. Roll on the lateral quadriceps area being careful not to compress the bone. Increase the pressure by manipulatbody weightight with arms.
Body is positioned prone with quadriceps on foam roll. Maintain core control (abs drawn in & tight glutes) to prevent lower back compensations. Roll from pelvic bone to proximal knee, emphasizing the lateral thigh.
Position yourself on side with arm outstretched and foam roller just beneath scapula, in axillary area. Point that thumb up to pre-stretch the latissumus dorsi muscle. Only very minimal movement is needed in this position.
Finally, cross your arms to clear the shoulder blades across the thoracic wall. While maintaining abs drawn in, raise your hips until unsupported. Be sure to stabilize the head in “neutral.” Gently roll mid-back area on the foam.
NOTES: Cheap and basic? Start here: AmazonBasics High-Density Round Foam Roller – 36-Inches  Next level? These are bombproof: TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black