Utopia’s 13-inch massage roller with EVA foam filled interior is strongly built to serve for a longer period of time and also to prevent it from breaking/cracking under heavy pressure. Stress Releaser for Multiple Density Zones The roller breaks down knots and improves blood circulation for speedy recovery. You can massage and stretch tight muscles by using multiple sizes of flexible bumps that allows it to reach between tissues. This is ideal for releasing the trigger points in painful areas like back, calves etc. Foam Roller Exercises The foam roller can be used in almost any area of your body to get rid of pain and discomfort. You need to lie across it on your upper back with hands supporting your head in order to reverse hunched shoulders or lie vertically on it a with long your spine. Roll out your IT band, inner thigh, quadriceps, hamstrings and calves. It’s great for individuals who work out with heavy weights. Use and Application Foam rolling can be done pre-workout for warming up, but it’s ideal for use after a workout to prevent knots and stretch tight areas. This helps reduce soreness as the blood circulates to tired muscles. Hold the roller on tender spots for at least 20 seconds.