• Susana Jimenez


Stretching and foam rolling are those terms that we hear often, and then we forget about it. I know it happens to me all the time. But sure enough, my body will remind me that its needed. HERE’S WHY:

We move our bodies constantly. Our muscles are always working. And the fascia that connects all of our muscles can become unhealthy by overuse, injury, or simply repetitive daily movements.

Foam rolling helps keep fascia healthy by circulating fresh, oxygenated blood through. Essentially, foam rolling is a muscle-releasing technique that helps increase blood flow which aids in muscle recovery. This combined with some simple stretches will help your body get back to its relaxed state, increase range of motion and keep your joints and muscles moving more effectively.

Now, here’s where I think we can get overwhelmed. How do I foam roll? For how long? How often should I foam roll?

~ Foam rolling does not need to be complicated.

If you are in a hurry or don’t have much time, focus on one area of your body.

For example, if your calves are really sore, take a seat on your floor and grab your foam roller. Lay your lower leg on the roller (lengthwise) and slowly roll over your muscle, from below your knee all the way to your ankle. You’ll quickly notice that there are certain areas that are tighter or more tender. When you do, hold it for 30 seconds. Then move on. We want to allow that tight muscle to release.

~ How long should I foam roll for?

This depends on what we are focusing on. If you are for instance a runner or biker, and just got done with a workout, you can focus on lower body. But honestly, you can foam roll your whole body in 10-15 minutes

~ How often should I foam roll?

Easy answer would be: try to foam roll every single day. Because it shouldn’t necessarily take more than 30 minutes, you can easily squeeze a routine into your day. I really like foam rolling every evening. You’ll quickly start noticing how good you feel incorporating this into your schedule, and this should help you keep up with it! Plus, I always have a foam roller near me. I have a couple in my studio, and at home.

There’s different kinds of rollers too! I try to keep it simple and just have the solid kinds. I have a short one and longer one. I’ll link these below! Amazon is a great place to get some good ones.

If you have questions, don't hesitate to ask! You can email me at

Take good care and well talk soon!


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