Foam Rolling

Foam rollers come in different sizes and they also have different densities.  I personally have and recommend a full length roller.  The one I have is 36" in length and 6" round.  I also recommend a medium density roller, anything harder may cause discomfort and potentially wont allow your body to sink into it. 
Note: Pain sensitive areas do not like extreme pressure, it just causes more pain and can damage the tissues. 
The following is some information that I hope you find helpful.

• The idea of the roller is to soften into your tissue restrictions and tender points to allow for release.
•  When using a foam roller rolling back and forth/up and down on it actually compresses your free nerve endings which pass through your fascial system.  This can cause more damage to what is already happening. 
• You must hold the roller in one place (3-5 minutes) in order for your tissue to soften.
• Blasting or forcing  anything into your system with motion can create more inflammation and pain.  Going slow is for a purpose!
• In certain positions with the roller you may be able to use your hand/arm to push it just slightly away from you which gives what you are doing more of a three dimensional affect.
• Great creative and experiment...I promise no one is watching you!

Remember to go slow and allow you as a whole person to soften and sink into the roller and wait for your body to respond and open!  If you'd like to learn more about foam rolling and/or check out one of my self-treatment myofascial release classes.