Part of building your muscles so they become bigger and stronger involves promoting their recovery. After all, it is when they are being repaired that you experience the greatest gains in both size and strength, which makes supporting this process critical to increasing your fitness levels.

Massage is one of the best things you can do to speed the recovery of your muscles and soft tissues. However, this option can also be rather costly if you get one regularly, making it impossible for most people who are on a limited budget. 

An alternative is to buy a foam roller and give your body the same attention at a mere fraction of the cost. Once you have acquired one, here are the three best moves to consider trying:

  • Quad Roll. This movement requires that you lie on your stomach with the foam roller placed securely under your thigh muscles, your upper body resting on your forearms. Use your upper body to push yourself forward and back, rolling the foam roller slowly from just below your pelvis to just above your kneecap. To get an even deeper massage, you can roll on one leg at a time.
  • Hamstring Roll. To release any tightness in your hamstrings, simply sit on the floor with the foam roller placed securely under your upper left leg, legs crossed at the ankle. Place your hands on the floor behind you, sitting back slightly, and use your upper body to move your hamstrings slowly over the foam roller, allowing it to go from your buttocks to just above your knee. Do this on the right side as well.
  • Glute Roll. Help your glutes recover by sitting on the roller and crossing your right leg over your left, keeping your right ankle on your left knee, isolating your right glute muscles. Roll slowly back and forth before crossing your left leg over your right to work your right glutes as well.

Try these foam roller recovery moves and see how much better you feel.

What moves do you like to use with your foam roller?