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This simple and handy device can reduce muscle soreness, speed recovery, and even relieve stress. Taking a few minutes out of your day to roll out the knots in your muscles will help you train harder, perform better, and avoid injury.

How to Start a Foam Roller Routine

For smaller, deeper muscles, a small, firm ball – like a racquetball or tennis ball can help.

  1. Make a pass or two over each group, pausing and taking deep breaths when you find a sore spot.
  2. Don’t overdo it, less is more here.
  3. Keep your attention on the experience in your muscles, breath, and mind.
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