Roll out, roll out... pain be gone!

Stretching but still tense? Can't reach to massage that knot in your back? Here's where the foam roller comes in very handy.

The very wise and knowledgeable Matt N from Northcote YMCA provided these handy illustrated guides to using the foam roller to massage out the muscles and tissues that take the strain of your weights and cardio workout. The beauty is - you don't need anyone else to help and you can do it in the gym, at home or travelling. Foam rollers can cost around $45 for a very basic one, but Matt uses a piece of storm water pipe from the local hardware store ($15!)
Images original source: Robertson Training Systems





Rhomboids





Glutes & IT Band

Calf Muscles