blue colored foam rollers

How To Foam Roll

So you have a foam roller, but do you know what to do with it?

I like to call a foam roller “the poor man’s massage therapist”. While in no way can a foam roller take the place of an LMT, it definitely can help keep your tissues supple and mobile.


  1. use this as a routine by itself or as the very first part of your warm up.
  2. With the exception of the thoracic spine, roll slowly looking for tender areas. When you find what you consider to be the most tender area, hold pressure directly in the middle of that spot until pain subsides.
  3. Pain should never be above a 7 on a 1-10 pain scale.
  1. Roll thoracic spine
  2. Thoracic extension (stretch)
  3. Roll Lat
  4. Open book mobilization
  1. Roll Calves
  2. Roll Quads and Hip Flexors
  3. Roll TFL (not IT Band!)
  4. Roll adductors (inner thigh)
  5. Roll glutes

I cover all of these in my book “The Musician’s Essential Exercises” and even more in my instrument specific workouts. Stay Music Strong!


The Arm Aid is my absolute favorite way to take care of your forearms. Our forearms take a lot of abuse and don’t get a lot of love, it’s no wonder why we end up with tendonitis in the wrist, carpal tunnel syndrome, etc.

Originally designed for rock climbers, they are perfect for musicians!  Use these guides to get the most out of your rolling experience – you can use them not just on your forearms but also on your biceps, triceps and even shins (looking at you harpists and pianists!)

If you want to grab your own, use code MUSIC STRONG at checkout to get 10% off!

In fact, if you want more info on how to use it, I”ve got a whole playlist you can watch here.

The massage gun could be your
new favorite thing

I use the Jawku Muscle Blaster V2 on myself and my clients CONSTANTLY. It’s perfect for those hard to reach places where a foam roller just won’t do (ahem, upper traps, between the shoulder blades, shoulder, chest, forearms, TFL (pocket muscle), glutes, etc.)  There have been several on the market for awhile with no real competition, this one blows them out of the water with a longer battery life, silent technology, its own carrying case AND it’s the most economical.

Use code MUSIC STRONG at checkout for an extra 10% off!  

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