Foam Roll Massage

Place a tightly packed roll of foam about 5 inches in diameter and 18 inches wide under a given muscle group. Roll the muscle back and forth over the roll for a soothing massage. For example, sit on the ground and place the roll under your hamstrings. Then, slowly roll your legs back and forth over the roll. This same type of procedure can be followed for the quads, IT band and lats. The massage helps reduce muscle soreness and aids faster recovery from intense workouts.