Routine is strenuous: I wake up early, workout in the mornings, work, run, I partake in a couple of meetings, do some workout again in the evening and I get home to continue working…

My muscles don’t ever stop! Muscular pain can go on for days… so I want to teach you these amazing ways of stretching with a Foam Roller.

To do these exercises will only take you 10 or 15 minutes post exercise, during your favorite tv show or even before going to bed. Stretching will speed up muscle recovery, ease tension, reduce pressure, and make you feel better.

Get rid of your muscle pain, and try doing these amazing ways to stretch with a  Foam Roller. Roll over them between 5 and 10 times for each posture.

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Sit on the floor with your legs stretched in front of you. Put your hands on the floor aligned with your shoulders and supporting your weight. Put the foam roller under your calf (A), and slowly slide from the rear part of your knees to your ankles (B)

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Sit with your right leg leaned on the roller, and lean your left leg on the right one, crossing the ankles. Put your hands behind you (A) slide on the foam roller from your knee to your butt (B). Switch legs.

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Lay face down with your hand stretched under you and put the roller below your hip (A). Lean on your right leg (B), cross your ankles with your legs stretched and slide from hip to knee. Switch leg.

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Sit on the foam roller on your lower back. Lean your hands behind you to keep balance (A). Tighten your abs and softly bend your knees to roll on your back (B).

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Lay down on your face with the roller under your hip and your right leg (A). Tighten your abs and buttlocks to keep balance and softly roll from hip to knee (B). Switch legs and repeat.

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Lay down with your back on the foam roller behind your shoulders. Put your fingers behind your head and support the upper back on roller (A). Tighten your absand buttlocks to gain stability, and raise your body leaning on your legs, roll on the roller to your left side, raise your right shoulder (B). Roll from under your arm until your ribs. Go back to your center and switch.

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Sit on the foam roller, cross your right leg over your left knee and bend over your right side, shifting your weight on your hands to support yourself (A). Softly rool over you buttlocks (B). Switch.  

Adapted from Shape-Up Shortcuts by Jen Ator, copyright 2013 Rodale Inc.