How to Use a Blackroll: Proper Foam Rolling Technique
Master the Blackroll foam rolling technique to improve mobility, reduce muscle soreness, and accelerate recovery with our coach-approved guide.
How to Perform
- Position the foam roller under the target muscle group while supporting your body weight with your hands and feet.
- Lower your weight onto the roller slowly until you feel a moderate amount of pressure against the soft tissue.
- Glide your body back and forth over the roller at a pace of approximately one inch per second.
- Identify any specific areas of tension or sensitivity and pause on those spots for twenty to thirty seconds.
- Maintain a neutral spine and engage your core throughout the movement to prevent sagging or excessive arching.
- Breathe deeply and rhythmically to encourage the nervous system and muscles to relax under the pressure.
Common Mistakes
- Rolling too quickly over the tissue
- Holding your breath or tensing the muscles being rolled
- Applying direct pressure to bony joints or the lower back spine
- Spending more than two minutes on a single muscle group
Muscles Worked
Primary movers
- Full Body
Stabilizers
- Quads
- Hamstrings
- Upper Back
- Calves
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Full Body · Strength