Foam Rolling Level 2 MasterCourse 

This MasterCourse includes 25 lessons including the "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.

I recommend having a  5-inch TriggerPoint ball, tennis ball, and golf ball.

You can easily substitute with a lacrosse ball or any similarly sized ball that allows you to target the area comfortably and effectively.

Other tools, like the Theracane or Rolflex, are mentioned in the course as optional enhancements — but they’re not required. Feel free to explore them if you’d like to expand your rolling experience!

I strongly recommend starting with the Foam Rolling MasterCourse Level 1. You’ll build a strong foundation and learn essential rolling techniques using the foam roller. As your muscles start to release tension, you’ll be more able to handle the targeted release techniques of Level 2.

Please note: If you have difficulty getting down to the floor or supporting your body weight on your wrists, this course may not be the right fit at this time. 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.

However, with that being said, even if you have rolled before, I recommend starting with the Foam Rolling MasterCourse Level 1. You’ll build a strong foundation and learn essential rolling techniques using the foam roller.

Please note: If you have difficulty getting down to the floor or supporting your body weight on your wrists, this course may not be the right fit at this time.

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, keep tension away, 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.

Foam rolling is one of the most effective tools 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 (see “What Causes Tight Muscles” in the FAQ) — this technique helps ease muscle tension right away.

Personally, when I was dealing with chronic pain and had difficulty moving, 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.

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

These tools work especially well on the more 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 highly effective. It not only helps release deeper knots, but also lengthens the muscles and creates more space in the joints. Plus, the 5 inch TriggerPoint therapy ball 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 for superb results.

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

Unfortunately, no. The only way to receive a discount is by purchasing the Foam Rolling Mastery Bundle, which saves you $20 compared to buying the courses individually.

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, 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.