When it comes to having a busy lifestyle and working out regularly, knots (unfortunately) become part of the equation. And, if you’ve ever struggled with chronic knots or tightness, you know that it’s SO uncomfortable—and in some cases, downright painful. Fortunately, there are foam roller stretches that you can do at home following any of Jacob’s crazy workouts. Foam rolling helps release muscle tension by making the top layers of tissues more flexible. It's a very inexpensive way to help alleviate pain as well as break down some of those trigger spots that develop in the fascia.

Foam rolling has many benefits, but it's important you know how to properly roll each area of your body for the best results.

Start by applying gentle pressure on the muscle that you're rolling out. You can increase the pressure gradually as you are rolling out the area. Avoid excessively intense pressure that causes pain by easing back on the amount of pressure you're applying to the muscle. And remember to relax the muscle that you are rolling out and breathe steadily and calmly as you go.

You should also consider whether or not you should be rolling (or doing something else) in the first place, especially if you find that foam rolling isn't adequately alleviating your muscle aches. Foam rolling is for acute pain that consists of tight muscles, which should feel achy and comes and goes with the workouts you perform. Foam rolling should give you signs of relief. For any sharp chronic pain or tingling you should see a doctor.