Foam rollers are fitness tools that are useful for relieving adhesions and improving balance. Adhesions are knots in the muscles. By using a foam roller to apply pressure to the muscles, it can work out knots just like pressure during a deep tissue massage.
Foam rollers come in different shapes and sizes. Generally, they are 18 to 36 inches long and 3 inches in diameter. These foam rollers work best for adhesions. A person sits or lies on the foam roller and then slowly rolls it along the length of their buttocks, calves, quadriceps, hamstrings, inner thighs, IT band or back. Pressure is held to each tender point for 30 to 60 seconds, at which time the pain from the knot should be noticeably better.
Half foam rollers that are cut in two lengthwise make excellent balance and core trainers. Exercisers can lie on the round edge to perform crunches or stand on the half foam roller to work their balance. Many core and strength training exercises are adaptable for use with a foam roller.