Self-Myofascial release (foam rolling) is a critical component to any exercise routine. Foam rolling can help relieve muscle pain, release tightness, improve flexibility, and speed up muscle recovery. By slowly rolling over your muscles, you'll increase blood flow and help break up scar tissue and adhesions, promoting faster healing and more flexibility. Slowly roll over the muscles for 20 to 30 seconds while stopping and holding on the tight parts of the muscle for 5 to 10 second intervals. This is a great way to start your workout. A warm-up foam rolling routine usually takes 10 minutes.