Just Roll With It: How to Properly Use a Foam Roller

Just Roll With It: How to Properly Use a Foam Roller



Benefits of the Foam Roller

The foam roller is quickly gaining popularity amongst elite athletes, fitness novices, and rehabilitation clients alike. Here at ABC Pilates, we hear all the time from our clients how tight their muscles feel, often times so much so that they’re limited in their Pilates practice. So, is the foam roller the hidden key to your workout success?

There are many great reasons why I believe the foam roller should be an addition to everyone’s fitness routine. The main benefit is that the foam roller offers myofascial release and a self-massage that gets rid of adhesions in your muscles and connective tissues, which helps to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles. Some of the other many benefits include:

  • Release muscle tightness
  • Break down of the knots in your muscles
  • Reduce pain and tension
  • Increased range of motion
  • Better balance
  • Decrease recovery time
  • And, some say that it even reduces the appearance of cellulite!

I believe strongly that anyone that is engaged in any type of exercise regime should take the time to foam roll! It can add an extra 10-15 minutes to your routine, but if you do take the time to roll, the benefits are substantial.

Seven Tips for Correct Foam Roller Use

Here are my 7 tips to ensure you’re using the foam roller correctly (Yes, you can roll wrong!) and getting the maximum benefits:

  1. Perform the roller exercises slowly and mindfully… most people roll too fast.
  2. Spend only about 1 minute on each area, especially an area with a lot of discomfort or pain.
  3. Do NOT roll directly over joints or bony regions.
  4. Breath with the movements.
  5. Do not roll over your low back; I see people roll this area often, but it can actually cause more harm than good.
  6. Perform the exercises with correct form and posture.
  7. Use your core throughout the exercises.
  8. Roll on a regular daily basis.

ABC Pilates offers a Foam Roller/Core Fusion class so our clients can learn how to roll correctly and strengthen their core. By performing Pilates-based exercises using the foam roller, our clients say they have seen tremendous benefits; this is a class that really “hurts so good.” Let’s roll!

ABC Pilates Studio Manager & Instructor





I joined ABC looking for a yoga studio but found pilates was more of my speed. This is not just a place to exercise but an environment where friends come together to get fit, healthy, and happy.
I love the instructors who take good care of everyone. I always get the best encouragement possible! I also like the small class sizes for anything from yoga and pilates to Zumba and TRX.
Thanks, ABC Fitness Studio, for making being healthy fun!
— Candice D.
When my wife convinced me to try ABC Fitness, little did I know it would become an almost daily fixture in my life.
I enjoy multiple classes weekly and each is very special in approach to strength, balance, core, flexibility, and overall fitness. Feeling better and stronger physically leads to more enjoyment in all activities.
I feel stronger and fitter and look forward to continuing to rely on ABC Fitness as an integral part of my life.
— John T.
I’ve been doing pilates for almost 3 years now, and I feel stronger and have improved functionally in my daily activities
I was recommended by my physical therapist when I was a patient with many joint problems. My PT thought Pilates would help me, and it did!
I feel stronger, and have a better tone, range of motion, and a stronger core. I can get up from a low sofa with less effort now as my core plus legs are stronger; I owe all these improvements to Pilates. My teacher is patient and kind, always helpful — thank you!
— Surinder B.
ABC has a great variety of group classes, which allows me to take multiple classes and challenge my body in different ways. It keeps the workouts fun and interesting. It helps me reduce stress and keeps me strong!
— Natalie M.
I certainly enjoyed the Pilates session with Charlotte — it provides some pain relief, increased flexibility, and makes me want to be more active.
— Joni
I have been with ABC for about 7 years, and its biggest benefit has to be no more lower back pain and much more flexibility. Love it here!
— Mike P.
I love ABC Fitness!!! Over the years, I’ve worked out at many places, but this is the first one I absolutely love — so much so that I usually come 7 days a week! What is so special are the small classes that mean lots of individual attention, the extraordinarily knowledgeable instructors, and the nice variety of classes. It has been a huge benefit to my well-being.
— Linda T.
My balance has definitely improved, and I feel stronger. The ABC classes are wonderful! Zumba has always been a joy. Great to dance, dance, dance!
— Brenda
ABC has helped me heal from knee surgery. The classes and teachers are amazing! It is a very welcoming and friendly studio.
— Helene C.



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