Foam Roll and Stretch

When I was a fitness instructor at Canyon Ranch I created this class after reading how it’s more beneficial for your mobility to combine myofascial release and static stretching compared to doing either one individually. It makes more sense to roll first and then stretch. When you roll remember you can put more or less pressure onto the roller by using your arms and legs. Just keep your shoulders relaxed. Some more rules:

• go gentle especially when it’s new

• if it hurts you have too much pressure on the roller

• more pain does not equal more benefit

• if you can’t breath you’re doing it wrong

• don’t roll over your bottom floating ribs

• don’t roll your neck

Here is a sped up video of my favorite routine.