Are you using a foam roller correctly? A foam roller is not a bad idea—if you know how to use it properly. Most people roll out their spine with big, long swipes, but that’s actually pretty ineffective. Instead, find a spot that feels tight or uncomfortable, then use your feet to roll slowly up and down. Once you hit a knot, adjust your arm or shoulder to expose the area and lean into it. Roll back and forth to massage the muscle, then hold pressure and move your arm to pin and stretch it. Remem
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