1. Muscle Recovery & Reduced Soreness

• Helps release muscle tension and knots (myofascial release).

• Improves blood circulation, speeding up recovery after workouts.

• Reduces delayed onset muscle soreness (DOMS).

2. Improved Flexibility & Mobility

• Loosens tight muscles and connective tissue (fascia).

• Enhances joint range of motion, making stretching more effective.

3. Pain Relief

• Can alleviate back, neck, and shoulder tension.

• May reduce IT band tightness (common in runners).

• Helps with posture-related muscle imbalances.

4. Better Performance & Injury Prevention

• Warms up muscles before exercise.

• Reduces stiffness, improving movement efficiency.

• Helps prevent overuse injuries by keeping muscles supple.

5. Stress & Relaxation Benefits

• Rolling can stimulate the parasympathetic nervous system, promoting relaxation.

• May help relieve stress-related muscle tightness.

6. Enhances Body Awareness

• Helps identify tight or tender areas needing attention.

• Encourages mindful movement and self-massage.

Best Areas to Roll:

• Calves, hamstrings, quads, glutes

• Upper/mid back (avoid lower spine)

• IT band (outer thigh)

• Shoulders & lats