Foam rollers are a staple component of most workout facilities, and if used properly, they can provide great stretching and training of muscles.  Maintaining muscle flexibility by stretching is one of the keys to staying healthy.  Using round foam rollers to move over muscles acting as a massager for tense areas improves flexibility and reduces muscle pain.  The reduction of pain or discomfort will maximize your workout potential and thereby improve your fitness.
Through the use of a technique known as Self Myofacial Release, foam rollers accomplish improved muscle flexibility.  By using your own body weight to roll over the foam, muscle tension is released as the fascia or tissue is stretched and bonds between the tissue and bones are released.  The result after the exercise or stretch is an increase in the range of motion for the stretched muscle, which leads to higher performance.  
To gain the maximum benefits from round foam rollers, a few stretching techniques can be employed to accomplish the results outlined above.  Those techniques work according to the principle of the Golgi Tendon Organ.  That organ senses the rate of tension in a muscle, responding to prolonged pressure, and causes the muscles massaged by the foam roller to relax as the body passes over the round foam apparatus.  Exercises can be done with small (1 inch) or larger (3 inch) foam rollers, with the larger rollers offering more versatility.  
As you stretch with the round foam rollers, you may experience some discomfort or even muscle pain as your body rolls over the foam.  However, as you continue to stretch your muscles, the discomfort diminishes and your muscles should begin to relax.

 Here are some stretches and exercises you can try using the round foam rollers:

Upper Back- Place the roller on the floor and lay over it, positioning it in the middle of your back.  Next, place your hands above your head, as if you were attempting to flip over, and move your weight back and forward along the roller.  Explore any areas of discomfort and concentrate on releasing tension.
Upper Thigh/Hip- With the roller down on the ground, lie on your side and place your hip on the roller, making direct contact (as shown).  Cross one leg and roll back and forth along the foam looking for areas of discomfort and stretching out your muscles.
Back of Arm/Lats- Lie down on the foam with your shoulder blade just above the tip of the roller and move your body up and down along the ‘lat’ muscle.
Upper Hamstring- Sit on the roller and move from the upper hamstring area slowly up and down.
Hamstrings- Cross one leg over the other and roll from the top to the bottom of the hamstring.
Quadriceps- Lie down with your face toward the ground, placing your front thighs on the foam roller.  Move your body up and down to stretch the muscle.

Before performing any exercise using round foam rollers, make sure you consult your physician.  Each exercise should be done slowly, until slight muscle fatigue is reached.  Training length will vary depending on the individual.
Also try these exercises using the foam roller:

·    Push ups
·    Crunches
·    Plank on the roller
·    Standing on the roller

Finding ways to incorporate the use of the foam rollers in your workout routines will help expand your flexibility and treat minor muscle aches.  Improved muscle performance will enhance your fitness and lead to a healthier life.