Alright let’s roll (very bad pun totally intended :-)! Foam rolling is incredibly easy to do. Take the roller, place your body weight on it, and roll on a muscle group. If the muscle is tender – as some areas like the IT band will be occasionally – then use your off leg to brace some of you weight on.
I typically do a light foam rolling pre-workout, then a full 5-10 minute session after training. Different athletes and trainers have various protocols, but this works best for me. I also take approximately 30-60 seconds per muscle group when doing a full foam roll session on the Stealth Align.
If you hit a spot that is sore, then just apply pressure to the area with the roller for 30-60 seconds. Do NOT roll bruises or acute injuries. Also, if you have circulatory or other medical conditions I would not advise foam rolling until you consult a medical professional.
If you are worried about forgetting some of the exercises, here is a PDF document for a quick print out for you to take to the gym and check off as you roll!
MuuvSport Posterhttp://www.muuvsport.com/SearchResults.asp?Cat=1857
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