If you’ve ever seen people at the gym rolling back and forth on a large cylinder of foam and wondered what they’re doing, you’ve spotted one of the simplest and most effective tools for improving flexibility, mobility, and recovery: the foam roller.
Foam rolling is a type of self-myofascial release—a fancy way of saying it helps loosen tight muscles and fascia (the connective tissue surrounding your muscles). By applying gentle pressure to specific areas of your body, you can help release knots, increase circulation, and prepare your muscles for movement. It’s like giving yourself a mini-massage without needing an appointment.
Watch the Workshop with Dr. Natalie Cordova
The key to getting results with foam rolling is using the right form. Too often, people roll incorrectly—spending too much time on one spot, moving too quickly, or even putting pressure on the wrong areas. That’s why we created a step-by-step workshop led by Dr. Natalie Cordova.
In the video below, Dr. Cordova demonstrates exactly how to use your foam roller safely and effectively. You’ll learn which areas to target, how long to roll, and tips to avoid common mistakes. Whether you’re brand new to foam rolling or just want to refine your technique, this workshop will help you get the most out of your efforts.
At CORE Chiropractic, we often recommend foam rolling to patients as part of their home care routine because it complements chiropractic adjustments and helps speed up recovery. When done correctly, foam rolling can:
1. Improve Flexibility and Range of Motion
Tight muscles limit how much you can move and how well your joints function. Regular foam rolling helps release tension, making it easier to bend, twist, and move without discomfort. Over time, you may find your posture improves and you’re able to move more freely throughout your day.
2. Reduce Muscle Soreness
After a tough workout—or even a long day at the office—muscles can feel stiff and achy. Foam rolling increases blood flow to the area, helping to flush out waste products and bring in oxygen and nutrients. The result? Less soreness and faster recovery.
3. Relieve Everyday Aches and Pains
Foam rolling isn’t just for athletes. Many of our patients who sit at a desk all day benefit from rolling out their upper back, shoulders, and hips. Targeting these tight spots can relieve tension headaches, reduce stress on your spine, and make daily activities feel easier.
4. Support Your Chiropractic Care
Your chiropractic adjustments are designed to improve alignment and restore normal motion to your joints. Foam rolling works hand-in-hand with your care plan by addressing tight muscles that may be pulling you out of alignment. Patients who use their foam roller regularly often notice their adjustments “hold” better and their progress is faster.
5. Empower You to Take Care of Your Body at Home
One of the best parts about foam rolling is how simple and accessible it is. You don’t need an expensive gym membership or special equipment—just a foam roller and a few minutes of your day. Once you learn the right techniques, you’ll have a powerful tool you can use anytime you feel sore, stiff, or stressed.