Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure


Triceps are the biggest muscle on your arms. Because of that, they should be one of your main targets for foam rolling.



To roll out your triceps, first lie on your side. Place the roller in front of you and lay your arm over it. You can rotate your arm as the roller presses into it, getting different angles on the tricep.

You can use your other arm to support and steady yourself.