Foam rolling
Free, guided foam-rolling roll-throughs — put the roller on the floor and the app names each area, cues how to position and how hard to press, counts the dwell, and previews what's next. No more stopping to think 'where now, how long?'. It's the bookmarked answer to trashed legs after a run, a stiff back from sitting, or a pre-workout warm-up. One visit is a complete roll.
Want a quick win? Press start on the right — or browse the full library below.
The session library
Every routine opens a guided session, ready to start. Legs trashed after a run? The Post-run roll or Leg roll-out. Stiff hips from sitting, or a hunched upper back? There's a routine for each — and the Full-body roll covers everything head-to-toe in one pass.
Recovery
Unwind, release tension, and reset- Full-body roll≈ 9 min
Roll the whole body head-to-toe in one pass.
8 moves · RecoveryStart - Leg roll-out≈ 5 min
Quads, IT-area, hamstrings and calves — the post-leg-day standard.
4 moves · RecoveryStart - Glutes & hips≈ 5 min
Open tight hips and glutes after sitting.
4 moves · RecoveryStart - Upper back & shoulders≈ 2 min
Undo desk-hunch through the mid-back and lats.
2 moves · RecoveryStart - Post-run roll≈ 6 min
Calves, quads and IT-area while they're still warm after a run.
5 moves · RecoveryStart
What rolling does — and what it doesn't
Foam rolling has decent evidence for short-term gains in range of motion and for easing next-day soreness. It does notbreak up scar tissue, lengthen the IT band, or melt away fat — it's a comfortable, low-risk recovery tool, and pressure that's tolerable works as well as pressure that hurts. More pain is not more gain.
A few firm rules keep it safe: never roll your lower back, neck or abdomen, and don't roll directly on joints or bones — roll the muscle and skip the hard structures. Avoid fresh strains, varicose veins and numb or inflamed areas, and back off any spot that turns sharp or tingly. Stiff from sitting rather than sore from training? A hip-mobility reset may suit better.
Frequently asked questions
How long should I foam roll each muscle?
- About 30–60 seconds per area is plenty — long enough to ease tension without overdoing it. These routines dwell around 30 seconds on each, and you can pause longer on a tight spot.
Should I foam roll before or after a workout?
- Both work. A short roll before exercise can improve range of motion without hurting performance; rolling after may ease next-day soreness. Keep pre-workout rolling brief and save longer rolls for after.
Can I foam roll my lower back?
- No — the lower (lumbar) spine isn't protected by the rib cage, so rolling it puts pressure directly on the spine. Roll only the upper and mid-back; for the lower back, use gentle mobility instead.
Does foam rolling help DOMS?
- The evidence suggests foam rolling can modestly reduce delayed-onset muscle soreness and the performance dip that comes with it. It's a low-risk recovery tool, not a cure.
Gear we recommend
Foam rollers that pair with these routines, from budget smooth rollers to firmer textured and vibrating options. We may earn a commission on purchases made through these links.
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Rankings to explore
Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.