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Home»LIFESTYLE»SOBER SWEAT»Sober Sweat: Ready to Roll – Benefits of Foam Rolling
SOBER SWEAT

Sober Sweat: Ready to Roll – Benefits of Foam Rolling

Ashley SunderlandBy Ashley SunderlandFebruary 22, 20233 Mins Read
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Foam rolling is a form of self-massage (also known as self-myofascial release) that involves applying pressure to specific muscles to relieve muscle tightness and tension, increase flexibility, and improve recovery.

Pre-workout foam rolling can increase tissue elasticity, range of motion, and blood flow. It’s a great way to prepare the body for exercise and protect against injuries. Post-workout foam rolling can help with muscle recovery and decrease muscle soreness.

Not a gym junkie? Even those who don’t exercise regularly can reap the benefits. Foam rolling is an excellent way to help alleviate everyday muscle aches and pains. Regularly sitting or standing at your job can help to straighten out rounded shoulders and improve posture.

Foam Rolling Benefits

  • Improved range of motion
  • Reduce muscle tension
  • Increases muscle flexibility
  • Boost muscle performance
  • Speedy muscle recovery
  • Promotes relaxation
  • Increases elasticity of muscle tissue
  • Prevent muscle adhesions
  • Reduce muscle stiffness
  • Increases blood flow & oxygen
  • Reduce risk of muscle injury
  • Improved posture

Types of Foam Rollers

A foam roller is usually cylinder-shaped and made of foam. Rollers come in a range of sizes and various levels of firmness:

  • Smooth, low-density foam rollers – smooth and even surface texture. A gentle option for people new to foam rolling or with greater sensitivity.
  • Firm, high-density foam rollers – hard pressure for a more intense deep tissue massage.
  • Textured rollers – exterior grids, ridges, or knobs to work out deep knots and muscle tension.

Shop Sober Sweat’s Favorite Foam Rollers on Amazon

You don’t need to be rollin’ in the dough to afford a quality foam roller. Here are some Sober Sweat favorites that won’t break the bank:

Foam Roller, LuxFit Speckled Foam Rollers for Muscles ‘3 Year Warranty’ Extra Firm High Density For Physical Therapy, Exercise, Deep Tissue Muscle Massage MyoFacial Release Body Roller (Blue, 18 Inch)

#ADDTOCART ON AMAZON

TriggerPoint GRID Foam Roller for Exercise, Deep Tissue Massage and Muscle Recovery, Original (13-Inch), Black

#ADDTOCART ON AMAZON


Sober Sweat’s Favorite Foam Rolling Videos

The Best 5 Minute Foam Roller Routine You’ll Ever Do:


Full-Body Rolling Out Routine – Perfect Form with Ashley Borden:


Sober Sweat Foam Rolling Tips

Foam rolling can be a bit painful at first, especially if your muscles are tight. Start with a softer foam roller and light pressure. Stick with it and soon enough it’ll hurt so good!

  • Take your time and roll slowly over the full length of the targeted muscle.
  • Start by rolling 10 seconds at a time per area. Work your way up to 30 to 60 seconds at a time per area.
  • Keep your foam roller by your TV for a visual reminder to roll while you watch the tube.
  • Don’t forget to hydrate. Drink plenty of water after foam rolling to assist with recovery.
  • Remember to breathe!

Get foam rolling to some great tunes! Listen to Sober Sweat’s Ultimate Foam Rolling Playlist on Spotify:


SOBER SWEAT: Sober Curator Ashley Sunderland is your weekly pump to get you over the weekly hump. Quick workouts and nutrition tips that are too legit. (Too legit to quit!)

Living a sober lifestyle? Us too! Our goal is to help smash the stigma surrounding addiction, showing that sober is not boring, by providing positive content on living life to the fullest. The lifestyle section is a catch-all for all things sober living.

ENOUGH IS A FEAST covers healthy, and sometimes lazy recipes and mindful eating tips that align with your alcohol-free lifestyle.


A Disco Ball is Hundreds of Pieces of Broken Glass, Put Together to Make a Magical Ball of Light. You are NOT Broken, Friend. You are a DISCO BALL!

Resources Are Available

If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.

Resources Are Available

If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.

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Ashley Sunderland
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Based in the Twin Cities, Ashley Sunderland is a Licensed Alcohol and Drug Counselor, Certified Prevention Professional, and Peer Recovery Specialist. Since 2019, she has dedicated herself to advocacy, education, and strengthening the recovery community, bringing both professional expertise and lived experience to address substance use disorders and their complexities. Ashley's journey has come full circle: with an extensive background in restaurants, hospitality, and specialty coffee, she has returned to the beverage industry with a focus on the non-alcoholic (NA) segment. Her latest venture? Collaborating with industry leaders, innovators, and brands to amplify the NA beverage scene and raise the bar on what it means to celebrate & socialize. As a contributing writer and content creator for The Sober Curator, she shares personal insights, resources, and stories that elevate the zero-proof lifestyle. Her work reflects a deep commitment to making recovery visible, accessible, and fun AF (alcohol-free). In Ashley's world, everyone has a seat at the table!

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