Fitness

Foam Rolling & Recovery

Recover Smarter with Foam Rolling

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

Foam rolling and self-myofascial release (SMR) are evidence-informed recovery tools that reduce delayed-onset muscle soreness, improve range of motion, and prepare the nervous system for training. This beginner-friendly course demystifies the fascia system, teaches correct technique and pressure cues for each major muscle group, and builds a complete recovery toolkit including rollers, lacrosse balls, and vibration tools. By course end you will have a personalised pre- and post-training SMR routine grounded in current sports science.

Curriculum

Module 1: The Science of Fascia and Myofascial Release3 lessons

What Is Fascia and Why Does It Matter?Preview45m
What the Research Says About Foam Rolling🔒45m
Choosing the Right Roller and Tool🔒45m

Module 2: Technique Fundamentals and Major Muscle Groups3 lessons

Core Technique: Pressure, Tempo, and Breath🔒45m
Lower Body Protocol: Quads, Hamstrings, and Calves🔒45m
Upper Body and Thoracic Spine Protocol🔒45m

Module 3: Glutes, Hips, and the IT Band Region3 lessons

Glutes and Piriformis: Sitting Disease Antidote🔒45m
Hip Flexors and Adductors🔒45m
Lateral Hip and the IT Band Debate🔒45m

Module 4: Building Your Complete Recovery System3 lessons

Pre-Training vs. Post-Training Rolling🔒45m
Contraindications and Safe Practice Guidelines🔒45m
Building Your 90-Day Recovery Habit🔒45m