Can’t make it to a massage therapist? One of the easiest ways to alleviate the tightness in your body is with a form of simple self-massage using a foam roller.

You may be familiar with foam rollers as those bumpy, bulky foam tubes that athletes and gym junkies swear by for preventing injury. They are an ideal choice for people who struggle with joint stiffness and muscle inflexibility because their use can:

1. Provide relief for sore muscles

2. Reduce muscle inflammation

3. Maintain muscle length (which prevents injury)

4. Improve mobility

It is simple to introduce an easy foam roller routine into your week. All you need to do is find a low- to medium-density foam roller and a stretch of floor big enough for you to lie down upon.

Start with your quads

Lay face down over the roller, it should be rotated parallel to your body and sitting under your quads. Brace your upper body and core, then roll forward and backward so that the roller wheels between your upper knees and lower hip flexors. Repeat this motion for 30 seconds to a minute.

Next, try your calves

Sit in a piked position (legs extended straight to the front) and place the foam roller under your calves. Make sure that your hands are at your sides and then lean on them so that your glutes are raised off the floor. Push and pull your body so that your calves move up and down the foam roller. Repeat this motion for 30 seconds to a minute.

Finish with your upper back

Lie on your back with the foam roller sitting under your upper back, parallel with the shoulder blades. Bend your knees so your feet are flat on the ground and cross your arms over your chest. Lift your core into a shallow bridge position and roll your body so that the roller runs between your lower neck and mid back.

This small routine can be done anywhere, at any time – even while watching Tv before bed. If you need some extra help to manage stiff or sore joints, try our naturally anti-inflammatory curcumin supplement, Flexofytol. For more inspiration follow us on Instagram @bodsciencelifestyle.