Introduction to Foam Rolling

This foam rolling class works the hamstrings, calves, quads, lats, glutes and mid back, each for a minute or two. You can use a flat roller or one with knobs, and it fits in your dance bag.

Start on the mid-back as a check-in with your spine, and don't just roll mindlessly. Slow down on tight spots, breathe into them, and move the joint through them.

Some discomfort is fine. Pain is a sign to back off. The tolerance grows over time, and you get more from it then.