Have a foam roller
If you're in the gym, you can find them in the relaxation equipment area. It's very simple.
If you exercise at home, you can go to a sporting goods store or buy it online. The price is very cheap.
Get an area
It doesn't need a large space. As long as you can fully stretch your body, it can be completed with about five square meters. Of course, the more open it is, the better.
Massage for sore areas
If you feel localized muscle pain and stiffness, you can massage the foam roller in the pain position, and control the strength by adjusting the movement to massage.
It's normal to massage sore and tense parts. Don't worry about injury. Just stick to it.
Deep stimulation massage
For example, massage the thigh muscles, sit on the floor, place the foam roller under the knees, support your hands behind your back, and press your legs on the foam roller, so that the foam roller will roll along the legs and keep slowly. Every muscle should be massaged to at least 3 to 4 minutes.
Pay attention to the degree of muscle tension
Everyone's situation is different, so you need to make your own plan for your most tense muscles.
Feel the results as your muscles begin to relax. You will find that after rolling, the pain is less intense and the muscles may become softer.
Repeat several times a week. Many athletes massage with foam roller every two days.