There are a variety of tools that litter fitness settings. From your basic free weights and barbells to resistance tubing and stability balls, there seems to be a piece of equipment for every interest. Whether you’re a body builder, a triathlete or a weekend warrior, there is one tool that should be added to your arsenal of fitness devices: the foam roller. This simple piece of dense foam has become one of my greatest finds and offers the best massage you’ll ever get without having to spend hundreds of dollars.

Though still relatively unknown, the foam roll originated in physical therapy. It was used to help patients work out their “kinks.” It is based on a method known as self myofascial release (SMR) and is widely used amongst professional athletes, fitness professionals and exercise enthusiasts. According to the National Academy of Sports Medicine, the major benefits of SMR are correction of muscle imbalance; improved joint range of motion, muscle length and neuromuscular awareness; decreased muscle soreness; and joint stress relief. Elite athletes, fitness professionals and exercisers in the know have quickly adapted SMR to their regular routines because they have realized the great many beneficial results from consistent practice. While the most well-known fitness goals are to improve physical appearance and health, keeping muscles pliable and functional is extremely important in order to achieve those goals.

One important aspect of the human body is the musculoskeletal system, which is made up of hard and soft tissue structures that provide support, protection and movement. Sometimes, due to activities of daily life, such as lifting heavy weights or running without supportive footwear, the muscles and fascia (thin layer of supportive tissue that encases the musculature) develop knots or kinks as a result of excess strain. These knots arise from a receptor in the muscles that sends messages to the brain to shut down muscle function to prevent significant damage, such as ruptures of the muscles, ligaments and tendons. Over time, the decreased range of motion caused by those kinks can lead to degeneration of the body’s structures and can cause ailments such as arthritis, osteoporosis, nerve entrapment and many other painful maladies. Experts have found that placing external pressure on various areas of the body can help relieve the tension associated with excess strain, which shuts off those inhibiting receptors and returns the various structures to optimal range of motion.

While many seek out the assistance of a massage therapist or other qualified individual, many SMR techniques can be practiced at home with the assistance of the foam roller. This 3-foot-long long cylindrical tool is typically about 6 inches thick and is made up of dense foam that is capable of resisting external pressure without losing shape. The user, depending upon which area of the body he is working, sits or lies atop the roller and then slowly moves back and forth across the surface. The process can be quite painful and so one of the benefits of using the foam roller is that you are in complete control of how much pressure you place on it. First time users may only be capable of short bouts and very little pressure, but just like building muscle or endurance, regular practice is recommended for optimal benefits. Once you become used to manipulating the foam roller, the more successful you will be. It may be advisable to gain first-hand instruction from a qualified individual to make sure you are fully aware of how to use it. Also, those with circulatory problems or chronic disease should consult a physician before use. Following are four sample exercises to help your body return to more optimal alignment.

• Never roll across a joint.

• Know the difference between tension release and pain. Tension release = good. Pain = stop.

• Always start by rolling away from the body.

• Take it slow.

• Pause briefly on areas of significant tension.

• Start by rolling an area for about 20-30 seconds, and work your way up to longer bouts.

• Foam rollers can be purchased at Busy Body Fitness, www.performbetter.com and other fitness retailers.

Lie down atop the foam roller so that it is perpendicular to the body and placed just underneath the pelvis. Use your arms for support and to help move the body along the roller. Slowly roll forward while taking measure of the sensations you feel. Stop before you reach the knee joint, and slowly roll back to start. For more pressure, place one leg on top of the other.

Sit atop the roller with legs extended. Use your hands to balance and move the body along the roller. Start closest to your butt and then roll along until just above the knee joint. Then slowly roll back. For more pressure, place one leg on top of the other.

For people who regularly wear heels or who spend too much time at the calf raise machine, this exercise can be somewhat painful. Place the roller just below the knee joint, and use your hands to roll along the underside of the calf. Stop just above the heel and roll back to start. Place one leg atop the other for more pressure.

Lie with the foam roller at about the mid back area. Using your feet and legs, slowly roll up the back until you reach the top of the shoulders, and then return to start. For more pressure, widen the back by giving yourself a big hug.