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Foam Rolling: Self-care for massage therapists and clients

My new book is out! It's called Massage Is Weird: https://massagesloth.com/book/ What is foam rolling, and how can you use it for your self-care? How can your clients use it to treat their own pain between sessions? It's easy once you get the hang of it! 0:00 Introduction 2:06 Foam roller basics (how to get on the thing) 3:21 How to roll out your mid and upper back 4:35 Unilateral back work 5:10 Working on your lateral ribs and scapula 5:57 Rolling out the glutes and low back 8:30 Foam rolling for IT band pain 9:52 Foam rolling for low leg pain (shin splints, charlie horses, plantar fasciitis) Buy one from Amazon: http://amzn.to/1RHaa4A Foam rollers can be great for self-massage, but the most important part is to start slow, be kind, and listen to your body. If you feel pain, you're either using one that's too hard (or covered with spikes), or you've got too much of your body weight resting on it. Try different angles to change the perceived "sharpness" of the experience. You can use your foam roller to work with your mid and upper back, slowly ironing out your erectors, traps, and rhomboids. Try subtle variations, like raising your arms above your head, to change the feel of the massage. Experiment with rolling to one side to access your rotator cuff and lats. For the hips, don't be afraid to apply some pressure to your sacrum, and try gently rocking your legs and hips. Rock all the way over to one side to work on your hip rotators and extensors, or even further to work with your abductors. When working with your IT band, don't whale on the band itself. Work with the muscular structures that give it its tone: Gluteus maximus and tensor fasciae latae. You can work with the lateral leg, but don't try to bludgeon the lateral fascia into submission. Let me know what you think! I'd love to hear how you incorporate foam rolling into your self-care practice, and whether you recommend it to your clients. Support me on Patreon:   / massagesloth   My Facebook blog:   / massagesloth   More stuff: http://massagesloth.com