Foam Rolling Level 1 MasterCourse 

This MasterCourse includes 24 lessons including a “Welcome" video. You'll systematically work through each of the major muscle groups in the body. You’ll learn various techniques for releasing the tight muscles while rolling. 

Lessons range from 2 to 20 minutes, depending on the muscle group being covered.

What You’ll Need: Foam Roller Basics

To get started, you’ll need a foam roller. If you’re new to foam rolling, I recommend starting with a softer roller, then progressing to a medium-density roller as your body adapts.

While you can jump straight into a high-density roller, I suggest holding off — you'd be better off transitioning to the 5-inch TriggerPoint ball in the Level 2 MasterCourse for deeper work.

Recommended Brands & Types

Some of my favorite trusted brands are OPTP and TriggerPoint. Here are some great options:

• Soft Roller – Ideal for beginners or sensitive areas

• Medium-Density Roller – Great for general use as you progress

• TriggerPoint Foam Roller – Features a grid texture to help stimulate blood flow and promote circulation during compression

I personally love the grid feature on the TriggerPoint rollers. The design allows space for blood flow while providing targeted pressure where your body needs it most.

Tips for Choosing the Right Size

• If you go with a 36-inch roller, you’ll also be able to use it in some of the Pilates Mat workouts (especially helpful if you’ve purchased the Complete Wellness Bundle).

• A 13-inch roller also works well and is more compact for travel or small spaces.

✨ Pro Tip: Feel free to shop around for the size, color, and style that best suits your preferences. The most important thing is that it feels supportive and usable for your body.

Absolutely! I’ll guide you through everything you need to know. However, if you have difficulty being on the ground or supporting yourself on your wrists, this course may not be the best fit. Please see “Is this course the right fit for me?” in the FAQ section.

Definitely! Even if you’re an elite athlete, knowing how to foam roll properly is key to staying injury-free during workouts and training. As a former professional dancer, I wish I had learned this sooner — it can extend your career and support long-term longevity.

Tight muscles can result from a wide variety of factors, including:

• Inflammation

• Poor nutrition

• Dehydration

• Lack of sleep

• Postural habits

• Stress, anxiety, and unprocessed emotions

• Intense workouts

• A sedentary lifestyle

• Limited movement through your full range of motion
  Check out the Joint Mobility 101 Course or Pilates for Longevity — both are designed to unlock your full range of motion and help your body move the way it was meant to!

• Overuse or repetitive movements

• A nervous system stuck in fight-or-flight mode

• Injury and compensation patterns

• Knots and adhesions in the soft tissue

While it’s important to address the root causes of muscular tension, foam rolling is one of the most effective tools in your toolkit for immediate relief. It helps release tight tissue quickly and supports your body in healing more efficiently.

Massage guns are great—and I even use the Rapid Release Therapy tool myself!

These tools work especially well on the superficial layers of tissue, helping to soften and relax them. They’re also great time-savers when you're short on time.

However, using your body weight on a foam roller, especially when paired with the “pin and stretch” technique, is extremely effective. It not only helps release deeper knots, but also lengthens the muscles and creates more space in the joints. Plus, foam rolling covers more surface area as you work and allows you to access the back side of the body more easily.

I use both in conjunction to create superb results.

Be Well My Body is now an affiliate of the Rapid Release Therapy tool. Use Code bewellmybody for 10% off.

Muscles can become tight for many reasons (see “What Causes Tight Muscles” in the FAQ). And while foam rolling is excellent for releasing that tension, if your daily habits and movement patterns stay the same, the tightness may come back.

Foam rolling is one of the most effective methods in your toolkit for fast, targeted relief. While you're working on the root causes — like reducing stress, calming your nervous system, moving through your full range of motion, and building strength in those end ranges—this technique helps ease muscle tension right away.

Personally, when I was dealing with chronic pain and could barely move or exercise, this was my #1 tool for finding relief. It also became incredibly helpful postpartum, supporting my recovery and helping me regulate my body and hormones during that intense transition.

Foam rolling not only calms tight muscles but also helps unwind the nervous system — making it one of the most powerful practices for both body and mind. Learn how to roll properly and confidently, so you're ready to take on whatever life throws at you.

Yes, if you purchase the Foam Rolling Mastery Bundle. You’ll save $20!

This course may not be the best fit if you have difficulty getting down onto the floor or supporting your body weight on your hands and wrists.

While modifications can help in some cases, this program involves ground-based movements that require a certain level of mobility and joint support.

If that’s not accessible to you right now, you might consider using the Stick or massage gun, seeing masseuse, or consulting your provider for personalized guidance.

Be Well My Body is an affiliate of Rapid Release Therapy, a great handheld tool. While it doesn’t deliver quite the same effect as applying full body weight to a foam roller or ball (see “Why not just use a massage gun?” in the FAQ), it’s an easy-to-use and effective substitute.

Use the code bewellmybody for 10% off. 

Consult a physician if you’re pregnant or breastfeeding.