From a full-body reset to soothing sore quads, five basic foam-rolling techniques to try, just in time for 2020.
as opposed to a firmer, high-density one, which will allow the body to get accustomed to the pressure. For a foam-rolling novice, it’s essential to tread lightly so as not to strain or seriously bruise your muscles. And in that sense, you’re your own best judge. “There’s a zone where pain and pleasure overlap,” explains Jocelyn. “You should apply enough pressure that you feel some intensity, but it feels so good you never want it to end. This usually means that you’re fully relaxingthe stretch.
With legs bent, feet hip-width apart, open your arms so they are perpendicular to your body, resting your forearms on the floor with your palms facing up and your fingertips relaxed. This opens up your shoulders by stretching your pectoral muscles. It also calms your mind. Stay there for one to two minutes and focus on your breathing with big sighs on the exhale.”“Laying on your side, put the roller sideways and lean your ribcage onto the roller just beneath the shoulder blade.
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