Foam rolling, also called self myofascial release, is one way to help combat all the awful side effects of sitting. It's like getting a very good massage. But you do it on your own, with a simple foam roller, a medicine ball, or a tennis ball.
Foam rolling can:
help alleviate tightness in your muscles
increase your range of motion in joints (such as the shoulder)
decrease your muscle soreness
keep your muscles at their optimal lengths
help relieve joint stress
In other words, it can help you rid yourself of existing aches and pains and prevent injuries.
Put your bodyweight on the foam roller, medicine ball, or tennis ball. Move around until you find your tender spots or "knots." Make sure to "massage" the sides of your legs, your butt, under your armpits and sides of the ribs, chest, calves, and your middle and upper back.
When you find a tender spot, hold your position until 75 percent of the tenderness subsides. Then continue to slowly roll until you find the next tender spot.
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