Ok, so looking over some threads and articles, I've heard about benefits that can come with using a foam roller, especially in regards to increasing flexibility. Since I have REALLY bad flexibility I've decided to try and do some. I have a few questions about it though. At the minute, I don't actually have a foam roller yet- I'm basically using a 2-litre cylindrical water bottle which I've filled, and firstly I'm wondering if I'll be able to see any results from using this instead?
My second question is when a session should be done? I'm currently doing mine in the evening, when I actually have some free time. I don't get a chance to do it before or after a workout as part of a warm-up/ cool-down, as I don't have enough time... Are the roller routines meant to be done around a workout? Thirdly, I'm wondering if it can be combined with static stretches to help improve flexibility, and if so should the stretches be done before using the roller or after? And finally, is it supposed to be painful!!?
Any help guys and I'd appreciate it, thanks a million