Just a question. I've got a list of exercises I want to do on the foam roller but I'm un-sure how to go about. Question is
how long do I foam roll the area for? (go up and down it)
If I feel more pain in a particular area do I hold it for like 10-15sec. on that area or for a couple of minutes to work it out? and rub slowly?
I saw in EC's youtube foam roll his athletes foam roll the area for 10-15 sec. then switches sides, but other places I read a couple minutes to foam roll up and down the area?
Lastly with the tennis ball to foam roll on the shoulder...do I rub it around the rear delt and and then hold it on the "hot spot".