If you suffer from stiff, spastic, or achy muscles, you may benefit from using a foam roller. Foam roller exercises are also known as self-myofascial release (SMR) because they stretch out the fascia—the connective tissue which surrounds the muscles. If your range of motion is compromised because of ‘stiff’ or ‘caught’ muscles, get yourself a foam roller and try the following exercises for muscle release.

1. Calf muscles

Some people experience calf muscle pain after an intense workout. Individuals who run regularly or participate in a high-intensity sport often need to release calf muscles with a massage or a foam roller. Sit down on the floor with your legs stretched out and place the foam roller under your calves. Using your arms to support your weight, lift your hips off the floor and roll back and forth so that the foam roller is rolling up and down your legs from your ankles to your knees and back. Perform this exercise very slowly for best results.
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