Directions: Perform my Dynamic Warm-Up exercises
at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

How to Use:  The latest coming from the National Academy of Sports Medicine is to find your painful trigger point with the roller then allow the roller to sit and press into this painful point for a full 30 seconds--that's it!  If you'll at least press deeply into your trigger point for 30 seconds per session, you can do significant benefit.  If you want to more thoroughly roll the entire region, this is good too, but at least hit that trigger area a full 30 seconds.

Purchase Tips:  I recommend both the 1' and 3' foot lengths.  Depending upon what body area you are rolling, you'll need the short one or long one.  The short one is easier to maneuver and fine for one calf or one glute, but the long one is better for rolling "both" calves or broader areas like your back.

Biofoam Roller Handouts:

• Biofoam Roller Exercises (PerformBetter.Com)
• Self-Myofascial Release Techniques (PerformBetter.Com)
• Foam Rolling 101 (NASM)

Purchasing Biofoam Rollers:

• 1' Long (Good for small regions like a calf or hip)
• 3' Long (Good for both calves and broad areas like back)

References:

• Myofascial Release (Wikipedia.Com)
• Myofascial Release (Myofascial-Release.Com)