My 6 Favorite Foam Rolling Moves & Tips

Kyndra leigh NASM Trainer Foam Rolling
My favorite foam rolling moves and tips you can try today!

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There’s just something about a sore booty that can be kind of tricky. Like, when walking and even sitting down feels achy, it can get old fast. But don’t worry, gf’s! I’ve got a bunch of recovery tips to help you feel great even as you get those booty gains. It’s time to give those sore muscles some love. 

One of my absolute favorite recovery techniques is foam rolling. Hear me out for some foam roller benefits. I know it will feel a little painful the first time you foam roll. But stick with it! You’ll get to a point where you can’t imagine NOT foam rolling when your muscles are sore. 


Foam rolling is really important for your recovery process. When you foam roll, you massage your fascia, the connective tissue that covers your muscles, stabilizing them. Basically, it gives you a way to get myofascial release without having to pay for a massage. 

In this way, foam rolling helps to:

  • Relax your muscles
  • Stabilize your joints
  • Speed tissue recovery
  • Improve circulation
  • Correct any muscular imbalances
  • Reduce soreness

Basically, it’s a powerful tool you can use to keep crushing those workouts and feeling your best!


Foam rolling is super simple. All you need to do is lay with the body part you want to roll on the roller, then roll back and forth. (How many times can I say roll in one sentence?)

I’ve got more deets, plus a post-workout recovery routine, in this blog

Try it for yourself! My favorite places to foam roll are my:

  • Glutes (obv very important during our Booty Challenge!)
  • Quads
  • Chest
  • Neck and shoulders (this one is awesome if you’re feeling tight from stress!)
  • Hamstrings
  • Shins and calves

Play around with it. Really, it’s all about finding what feels good in your body and gives your sore muscles some relief. Get ready to enjoy all of the foam roller benefits! 

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