Control your body as you slowly lower the targeted area so it’s centered above the roller.
Lower your body onto the foam roller until you reach a point of discomfort (but not pain) and hold it there.
Hold for 20–30 seconds
The pressure alone provides benefits, but you can also roll slowly back and forth to further stimulate the area.
Continue to move slowly along the muscle with the roller, stopping and holding in the areas that need more focus.
Benefit of Yoga Roller Workout
Reduces inflammation that occurs during the muscle repair process
Aids in muscle repair recovery
Helps injury prevention by maintaining muscle length and remedying tension and tightness
Increases blood flow and elasticity of muscle tissue, joints, and fascia — the body’s connective tissue — which helps with mobility, overall well-being, and a smoother appearance of fat underneath your skin