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Have a foam roller sitting around, but no idea how to really use it? Pilates instructor, 200-hour yoga teacher, and NASM-certified trainer Alexa Idama of @lowimpactfit [2] shared these moves you can do to release your spine and hips. You can use any roller you have, but she uses this soft one that's 36 inches long [3] and six inches in diameter. For some of these moves, she also used a large foam massage ball [4] (bigger than a lacrosse ball), to really target tight areas.
These moves are intense, so go at your own pace if you're new to foam rolling — use light pressure and roll slowly if you need to. Idama said in the caption: "Do each variation for as many reps as your body needs." She told POPSUGAR that you can roll before a workout to help get your muscles ready to work and after a workout to help with recovery. She said: "Rolling is always good. Before, after, and in between." These will feel especially good if you have tight hips or a sore back.
