Roll with it – and what NOT to do with the roller foam

A staple piece of equipment that is slowly becoming a common sight in most homes, the roller foam is used to warm up before a gruelling workout, to recover after exercising, or simply to loosen your muscles.

The benefits of using a roller foam include:

  • aids in muscle repair recovery.
  • helps injury prevention.
  • increases blood flow.


There are many ways of using the roller foam. A smooth foam roller like the Trident Master Dimple Yoga Roller  is a good choice for beginners, while textured rollers, like the Trident Master Premium Textured Yoga Roller (image above), mimic the hands of masseuses which can work on the knots in your muscles.

Now here’s what NOT to do with the roller foam.


  • roll directly on a joint or a bone (e.g., spine, knee).
  • roll on an injured area.
  • roll on a particular spot for a long period of time.
  • roll too fast.
  • start with a firm roller (for beginners).

These are some of the common mistakes that cause more pain. Do not apply too much pressure as this will also cause discomfort.

Here are just two of the many exercises you can start off with:


Adopt a plank position with the roller under your quads. Slowly roll the roller until it reaches just above your knees.

Roll in the opposite direction until you reach your hip flexors.

Do this for 30 seconds.


Again, start by sitting on the floor with your legs extended. This time, position the foam roller underneath your hamstrings.

Lift your body up so your weight is resting on the foam roller, and begin to slowly roll up and down between the back of your knees and your glutes.
Linger on tender spots, and roll for at least 30 seconds overall.

The video below provides several other routines that you can try. Hope you enjoy your roller foam!

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