Yoga Pilates Roller blocks
How to use a foam roller
To use a foam roller, roll up and down and side to side one- to two-inch areas of your body. Once you get the right amount of pressure on the roller—and it shouldn’t be painful—roll up and down a few inches at a time, stopping and going side to side on a trigger point, Giordano says.
You want to roll on the tense areas and then off it—but don’t hold the roller on the area. “Digging into or mashing the area can cause bruising or some inflammation,” Giordano says. You also want to avoid foam rolling your lower back and anything above your neck. Direct pressure on the lumbar spine can cause surrounding muscles to spasm, which is painful and can be counterproductive, Giordano says. If you’re warming up for a workout, foam roll for 15 to 30 seconds per muscle group and to cool down, roll 90 to 120 seconds per muscle group.
Size 1: 30*10cm
do choose the right one according the link attachd photo