Reddit mentions: The best balance trainers

It's unfortunate that your chiropractor has not been more forthcoming in terms of patient education on topics like spinal rehabilitation, mobility exercises, indentification of weak vs. tight muscle groups, ect. but also your physical therapist? That's, like, what a physical therapist is supposed to be good at. Maybe you can look into options nearby but off base that would be willing to spend more time with you. A quick Google search may help find a chiropractor with a wider variety of services.

If you have the option to do this, here are some protocols that my help you which a provider may advertise on their website: selective functional movement assessment (SFMA), functional movement screening (FMS), myofascial release; instrument assisted soft tissue mobilization (IASTM/Graston); functional rehab; kinesiotaping (RockTape or KT); McKenzie mechanical diagnosis and therapy (MDT); and Active Release Technique (ART). Those are the ones I can think of off the top of my head that may relate to you. However, I will say that without a thorough history & examination I can only guess at what may be appropriate for you and this is in no way an accurate guaranteed solution to your problem.

Lastly, if your primary issue is that you are tight, spinal movement is restricted, your posture has been identified as poor and you are seriously interested in putting the time into fixing yourself, I will rattle off some techniques and resources that may help you get an idea of where to focus your attention. Since you have identified your thoracic spine as the primary region for which you seek treatment it is important to understand what is normal and then compare yourself against that (with an exam). Normal T-Spine range of motion (active or passive) goes something like, flexion; 50-70 degrees, extension; 20-30 degrees, lateral flexion; 25-35 degrees, and rotation; 40-55 degrees. So when doing exercises you have to make sure you are working through each and every plane of movement as well as stretching/releasing the muscle groups that activate motion respectively. That's some Google searching and light reading that you can do on your own.

Finally, here are some exercises you can add to focus on mobility. If you do not have a foam roll, get one. Exercise bands help too but the foam roll is numero uno. Something inexpensive like this roller as an example will do just fine. Exercises that focus on rotation & extension such as quadriped thoracic extension and thoracic windmill and the modified reverse fly and band resisted thoracic extension are just a few examples of exercises work well for covering the rotational component of thoracic movement. The Foam Roll Thoracic Extension is definitely a cornerstone movement for thoracic mobility. Lastly, a common occurrence in patients with postural and thoracic mobility/pain issues is that breathing patterns and diaphragmatic muscle activation is less than optimal. For this area, your yoga is a great tool for retraining breathing patterns to be functionally sound. A quick exercise that incorporates breathing and postural correction is the Brugger exercise as an example of this important part of thoracic mobility and postural rehabilitation.

Everything I have presented here is to present ideas of what types of exercises may help you if your condition is primarily musculoskeletal in nature. Your past medical history and instructions given to you directly by your primary care physician, physical therapist, chiropractor, physiatrist or orthopedic specialist that you have had direct contact with is going to be the law, as they have had the time for a proper exam. That said, no one component alone is going to fix you. Incorporating healthy lifestyle components like good nutrition, proper hydration, adaquate sleep, regular chiropractic corrective adjustments and stress reduction is just as important as anything else I've presented here. In closing, as questions. If you have questions that your doctor's won't answer for you, fire them. If you have to go elsewhere, go. If you have to pay out of pocket for care you need because your insurance doesn't cover what actually helps you then that's something you have to come to terms with. Everyone wants the best of the best until they have to pay for it. A good practitioner of physical medicine that will spend the time with you to teach you to do as much as you can independently so as to correct the cause of the problem instead of just treating symptoms can save you a lot of time, aggravation, pain and need for medical intervention later in life if you follow through with their instructions. I hope something I have presented here helps you. When your buddies have similar problems, share the information that helped you get through it. Knowledge exists to be shared for the benefit of everyone, not hoarded behind a pay wall. However, health care providers spend a lot of time learning techniques and information to help heal those in need and those skills are worth the cost of changing lives, eliminating pain, giving people their lives, their health, and their mobility back to people who forgot what it was like to function as a normal human should from a biomechanical/kinematic perspective. Good luck and thank you for your service.

Medicine balls: I used two med balls when I did P90X2 -- one for each hand. Both are the 8-pound versions of these. You could use up to 4 but that was way more money than I wanted to spend. When you use them, you're usually balancing on them anyway so the weight of the ball isn't much of an issue. I don't recall whether there were any exercises done with using them as actual weights...

Foam roller: I bought this one in 36" full round. Worked just fine.

I used X2 as a way to just become more fit in general. I lost about 15 pounds and gained some muscle for sure, but I didn't get massive -- I got bigger but it was more in a slim and fit-looking way if you know what I mean. I looked at the Body Beast stuff but couldn't stand the bro vibe.

P90X3 requires less equipment than X2 (no med balls, no foam roller), but does require a good range of dumbbells and I can recommend that program as well for all-around improvement. I am 2 days away from starting the third block of X3. It's challenging but fun. Shorter workouts does NOT mean easier in this case. Very few breaks and they are miniscule. A friend of mine did P90X and is now in love with X3 because of the massive time savings it provided.

Good luck!

Personally I want an ice cream attachment for my stand mixer so I can make amazingly rich, but actually healthy frozen Greek yogurt! Alternately, this quick pop maker might do the trick.

A weighted hula hoop is surprising work, and fun too! A kite will get you outside, and I can't WAIT for Just Dance 2014 because it will allow for online play and I need that extra boost to get me back into it -- I think I need some new songs too. =P

I have a foam roller that works like a massage and stretching at the same time, and you might want a yoga mat like this one that hopefully won't off-gas nasty smells.

You can order workout shoes online, but only AFTER you go into a physical store and try them on, and wear the ones you think you want around in the store for at least half an hour, trying to mimic various motions.

A soft pool noodle could be a really gentle way to start! Can't say I've ever used them myself but I could see how it would work. This high-density foam roller is the kind I started on and is great for foam rolling beginners as you get used to the sensation and technique; this grid-type roller is what I use now, and it can be quite intense if I haven't rolled in a while. This is what I'd consider the most advanced roller and I honestly haven't even tried it myself but I imagine it would be very effective but kinda ouchy, even if you're used to rolling! I also recommend a lacrosse ball or any other small (3-4 inches in diameter) pure rubber ball for targeting particular spots-- a tennis ball would also work as a slightly softer option.

The trickiest thing with foam rollers is getting used to the sensation enough that you don't tense up and fight it, which is why it's good to start with softer options. YouTube videos can show you safe form for rolling, and always hydrate extra after you roll! :) I hope this is helpful, let me know if I can share anything else!

I assume this was targeted at me, just fyi since you didn't reply directly I didn't get alerted!

Things like a fan (~$60) dedicated to him in his room, and an elevated bed (~$21) to better facilitate keeping him cool that we managed to fit in his crate (orange may have pics?).

Some items to save US headaches include rug tape (~$15) to keep him and our stuff from getting slid around as he plays, a light-weight crate (~$86) for when we bring him with us to places and need a place for him to lay down and relax, mainly for when we are doing stuff with our other dog.

LOTS of clickers were purchased just so they are always handy. Some other oddities, like balance balls and stuff just to get him used to being on strange surfaces. This is mainly to set him up for future competition success, though.

Bitter Apple spray to make sure he doesn't chew things he shouldn't (rugs, shoes, couches, chairs, base board, electrical wires...basically anything that isn't his toy got sprayed daily for the first few weeks). Lots of Natures Miracle & paper towels to clean up any accidents.

Most of his life, yea. I adopted him from a shelter in El Paso in graduate school. He had a crooked leg - the vet tried to fix it but it just kept going right back, so we left it. Around 5 years old (ish) he quit using it so we just took it off.

We've always been pretty active - lots and lots of hiking, especially in the mountains, and I'd taking him running with me (he'd set the pace, usually off leash, average run was probably about 3-ish miles). We also did some 'core strength' work using stability pads ( like this and this ). We've had to use shoes (ruffwear is awesome because they'll sell you one size shoe for the paw that is by itself (usually bigger than the other two) and then the small size for the other two, about $15/shoe) to go hiking because he was having a hard time with his pads (he cut himself twice on completely different hikes on rocks). We've also had to use a harness with a handle on the top more lately just to help him over obstacles. As time goes on, we take more breaks and use a combination of CBD/anti-inflammatory foods/holistic pain management stuff to deal with joint/pain issues (I try to use prescribed pain-management pills only when needed - I get worried about liver function). Lots of good joint supplements ,more as time goes on (fish oil, glucosamine/chondroitin/msm, etc).

Overall, I don't know exactly what helps, any of that could, but it could just be good genetics too.

Either way, I owe that dog my life, so he gets whatever he wants.

A [foam roller](http://www.AmazonBasics.com/ High-Density Round Foam Roller | 18-inches, Black https://www.amazon.com/dp/B00XM2MXK8/ref=cm_sw_r_cp_apa_i_ihdcBb1DECRSV) Amazon basics ones are cheap, but if you want to slurge a little more a trigger point one is my favorite but more expensive.

Another thing I would have liked when I started was support and someone else enjoying my hobby. Sometimes some company on a run would be nice (you could ride a bike beside him on his long runs for example, or even run with him) or having a good set of recovery snacks or a smoothie or something set out for when he returns.

Incorporate usage of a foam roller into your daily life. It will help loosen your muscles so that you may stretch. You can find cheap ones on Amazon ($20) but I recommend this sturdy one:

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-Inch), Black https://www.amazon.com/dp/B0040EGNIU/ref=cm_sw_r_cp_apa_i_zfwZCbCTAK2QV

Watch some YouTube videos on how to roll out your muscles. I have tight hamstrings and It's a very helpful tool for me. Good luck to you.

This is the one I have. Some of them are kind of soft/squishy, but this one is pretty dense and I like it because I feel I can break up knots easier with it.

It also came with a brochure outlining how to roll out different areas, although you can find plenty of info online. Your gym might have one in their stretching area if you want to give it a go, although the ones in my gym are more like glorified pool noodles.

Have you tried using a foam roller? If you are enrolled at a gym they definitely have one, if not I highly recommend getting one -- I use this one though this one is good as a softer variant for more tender areas


edit: I'm reading more 'focused' massage (lacrosse ball or a tennis ball) benefits the lower back specifically due to how the muscles work together to support that region of your back^source though foam rolling in general is a great form of self-massage. Here's a pdf of a book that's got great diagrams and very well written to help you understand trigger points.

Try the seated v stretch and see how that feels. Do NOT try to drop to the floor like the photo shows, but gradually ease yourself forward a little at a time each time you exhale, supporting your torso with your hands on the floor. Sometimes tight "hamstrings" are actually tight adductors, and this stretch will loosen those up.

You may want to invest in a foam roller, too. They're very helpful if you have chronically tight hamstrings. Or quads. Or IT bands...okay, they're just the greatest stretching tool ever!

Yeah I have no idea why yoga and disc injuries don't mix, but they clearly don't. Pilates seems to work because the key goal of pilates is core strength which helps you relieve pressure on your back.

I also suggest getting a foam roller. http://www.amazon.com/Foam-Roller-6-x-36/dp/B000Y4W9VA/ref=sr_1_2?ie=UTF8&qid=1312500897&sr=8-2 <- something like this. The stretches done on that seemed to help a lot.

This is a good, inexpensive piece of equipment to start with.

You can make your own cheapo cavalettis with these cones and dowels jammed through the slots. I think I was able to get the cones cheaper at Wal-Mart than from Amazon, and dowels are very inexpensive from the craft section of Wal-Mart. These are not super sturdy, but they're okay for a MAS.

You can use yogurt lids or pieces of cardboard as targeting objects. You can use overturned bowls in place of those Paw Pod things.

I'd start with targeting if your dog is clumsy. Rear targeting requires very little extra equipment and usually takes a while to solidify, and will likely improve clumsiness the most. Front paw targeting helps too, and so does a target stick. Dowel+split tennis ball jammed on top makes a great target stick.

Sorry, don't mean to hijack the great suggestion, but if you plan on doing a lot of fitness stuff, this grid roller might last longer. My friend is very active, and he says this is more durable than the foam rollers which can shrink and compress over time. (Twice the price of what was suggested tho.)

But wow, crossfit! I have been oggling them for a long time and when I can find work again, I think I will splurge and pay the exorbitant monthly fee. Drool...

I have used a stick before, but one with rollers like this one: http://www.amazon.com/The-Stick-Original-Massage/dp/B000YDO1NA

In my experience, the stick doesn't work nearly as well as a foam roller. For what it's worth, this the foam roller I use: http://www.amazon.com/gp/product/B0040EGNIU

The reason I like the roller more is because I can put a lot more weight on the area I am massaging with a foam roller. I feel like I am getting a deeper massage that way.

The stick is very nice for travel, though.

I've been working out at home since 2013, and have collected most of what I need to workout. The only thing I'm missing is a rack, due to space concerns. Everything I have fits in my closet space. I have the following equipment:

• Powerblock Travel Bench - legs fold and lock on pins, it slides under my bed or in the closet
  
• Ab Roller - any cheap ab roller will do.
  
• Folding yoga mat - I pull this out for deadlifting and when ab rolling to give my knees a break from wood flooring and carpet. Again, any mat will do
  
• Standard barbell - mine holds... 250 lbs I think? Not a ton, but it works, and deadlift is probably the only lift I can even approach that kind of weight. More would be nice, but for that I'll need to start over with olympic gear.
  
• Dumbbells
  
• Around 200 lbs of standard plates in 25, 10, 5, and 2.5 lbs increments
  
• Foam Roller (18 inch model will do, I have 18" and 36" black), lacrosse balls, and Body Back Buddy - for trigger point therapy.
  
• Lifeline Power up Chin-up straps - I don't have any door frames that will support a pull up bar, and live in an apartment so don't want to damage the frames by mounting a permanent bar. These flip over a door and will support pullups, chin-ups, leg lifts, etc, and will work on any three-hinge door.
  
  Granted, you can't get all of these things on your budget, but I'd recommend a pull up bar (or the straps if your doorframe won't support it), some dumbbells (you can buy a 40 lbs set for around $40 in most stores), an 18" foam roller and lacrosse ball, and get some extra plates over time with the excess to get you started (only buy the extra plates when you cap out the 40 lbs, and only if you're going to continue exercising).

2 random unrelated questions:

1. So I’ve only started following the pro/elite scene recently, and I’ve been wondering -- how come most professionals (BTC, NOP, NAZ elite, etc) don’t/are not allowed to (?) make their training public, while others (mainly in the trail/ultra world) do make their training public, at least Strava-wise. Surely it’s not the sponsor, right? -- Hoka for example sponsors NAZ elite and ultra runners like Sage Canaday, Tim Tollefson, Jim Walmsley etc.
   
   
2. You all made me really curious about the R8 from the overwhelming number of positive reviews. What does everyone like so much about it? What magical things can the R8 do that my cheapo Amazon Basics foam roller can’t do? Top 3 reasons you decided to upgrade to the R8?
   

I don't have much experience, other than working with a few autistic adults, and most of the time I would have to work around their sensory issues to get them to work with me.

Maybe this will help him stay focused and make him want to sit in his seat more often. Wobble Seat


I'm going to link you to the search results for fidget toys and things. These might help him stay focused,and keep him in his seat. Fiidget Toys they also have some pencil toppers that you might want to look at!

I hope everything works out. And you are absolutely awesome for going above and beyond in trying to help him out.

hey man, sorry this is late, but here are some links:

https://www.youtube.com/watch?v=St5P5i6L1NY
https://www.youtube.com/watch?v=xY3ZVnr68ew

You don't need a foam roller to do the above videos. It would help for your triceps though. I like this one - extra firm of course. good luck!

I've had excellent success with a foam roller and other tools recommended by physical therapists. Dr. Kelly Starrett and Katy Bowman are both great resources for more information on this approach. I definitely recommend talking to your doctor or physical therapist about it!

Going on my 2nd week, and yoga has helped immensely. I've been taking it easy because I do about 10-13 minutes of backbends a day and have been for quite awhile now, but have been taking it easy. Btw I can't recommend this enough. It is a phenomenal tool for helping the back. I'll try to take it easier on the yoga and focus more on Capoeira for awhile :]

I would recommend investing in something like this: balance pad It'll help you develop some stability and increase your balance over time. PT encouraged me to get one to practice at home. It's great for working on maintaining balance while shifting your center of gravity.

I agree. Foam roller (Trigger Point is awesome), protein, and fish oil are great. I would also add that having a recovery drink that has protein
and carbs (like Mike's Mix) really helps. The carbs will help with muscle recovery so you feel back to normal strength sooner after a hard workout.

A little small board with a half sphere on the bottom: https://smile.amazon.com/gp/product/B00WJJJX2Q/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

You stand on it and balance. Really great stuff. Helps with your balance and secondary muscles in your legs, which is good for shooting. Stand on it while aiming and now you're working all sorts of secondary muscles, learning to counter sway, hold more accurately, and whatnot.

You'll get tired faster than you think standing on that thing aiming a pistol or rifle.

Pretty cheap and excellent training tool for offhand shooting.

Yeah I can imagine your frustration and if you have it as a mental goal its quite hard to let go of it.

I'd say carry on trying to do a Sit-Up every so often as your strength progresses. It might turn out that you will end up being able to do them and its not going to wreck your back just doing 1. But I doubt its a strength issue, probably more to do with flexibility or spinal mobility (both get harder to improve as you get older and if you push your boundries with them you can end up in a lot of pain and trouble).

People hate ab workouts but I really love em, I'm always switching exercises and trying new things. Frog Crunches and Ab Wheels are also a cool thing to try if you haven't tried em.

EDIT: Just to add, I saw someone else here write that having a bigger upperbody than lowerbody will mean you can't do Sit-Ups, thats definatly not true.

2nd EDIT: Also, if you want to work on flexibility (and reduce soreness after workouts) check this routine & video out: http://www.defrancostraining.com/ask-joe-test/44-flexibilitymobility/302-joe-ds-qlimber-11q-flexibility-routine.html

All you need to do is buy a cheap foam roll (I bought this one off Amazon- http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/) and then do them after workouts. You don't need to do them in the gym you can even do them around an hour after working out when your at home.

I've continued to train in martial arts and am even doing an intensive two-week kobudo "camp" next month! Our routine hasn't changed except for the fact that I steer clear of training with new people, and soon my instructor is going to make me wear a protective tae kwon do vest like this thing. Yeah... can't wait for that...

On my own, I make sure to do daily stretches and spend a lot of time on my wobble board to keep my balance up. I'm only 10.5 weeks now and don't intend to quit when I get bigger, so stretching and balance will be especially important later on.

Good on you for keeping up with your exercise! Apart from staying healthy, it really helps when you get to the point where you're too uncomfortable to fall asleep easily. When I was pregnant the first time around, my OB said "Labor is like running a marathon, and you should prepare for this too"... she was damn right.

Awesome thanks. And great gif!

I'll definitely read the FAQ. Since I have no experience running, I have no idea how tough this is actually going to be. My only comparison is starting hockey four years ago having never done it before. It's easily the most intense workout I've ever experienced. Having learned to push through your body saying "dude, what the fuck, this isn't cool anymore", I'm not as worried about the discipline aspect of it. The thing I'm most worried about is getting fatigued or injured and having my schedule slip. It's so tight, I can't afford any mistakes.

I recently picked up this, because I write software all day and my back is always tight, and it's awesome. I also just picked up some running shorts and shirts today, so the only other major purchase on my list is shoes. I think I'll wait until I'm up around 5+ miles before making that purchase.

I can keep people updated -- maybe do a weekly update on my progress -- if there's interest.

A foam roller is a more or less a big log of foam that can be used as a fitness tool or massage device. Placing the foam roller on the ground and rolling different muscle groups over it is very delightful. Using it on the legs and back can offer a great solo massage that is a great release after a hard workout.

I recently bought The Grid and couldn't be happier!

Foam rolling. [http://www.amazon.com/36-Inch-Extra-Durable-Hi-Density-Roller/dp/B0028KDC82/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1309802286&sr=1-1]

A good foam roller and a tennis ball will really help keep you limbered up. It has kept me up and running six days a week for the last four months with almost no pain save from my own idiocy.

This [http://www.reddit.com/r/Fitness/comments/bhbpf/self_myofascial_release_purpose_methods_and/] and this site [http://www.athletestreatingathletes.com/] have tons of information about how to actually use the stuff for maximum benefit.

You might also want to try some barefoot/minimalist running and see what your bio-mechanics are like, if you have a weird foot strike or other problems, you'll certainly know pretty quickly! Hope this helps.

Hell ya! Deadlifts and Squats are the ticket. Great compound lifts. Those will carry you a long way, Keep at em, really fun lifts. Invest in a Strech Strap and Foam Roller if you dont already have them.

Also a good routine to check out is the Starting Strength Program

Once you get in a routine it's really fun to push yourself. Keep at it!

I'd pass on the one from beachbody. I'd grab one off amazon, like this:

http://www.amazon.com/STI-Rumble-Roller-31-Blue/dp/B0042JFAUK/ref=sr_1_12?ie=UTF8&qid=1409236898&sr=8-12&keywords=foam+roller

Same thing, just at a better price point. I would definitely recommend getting one with the nodules though. I feel they are a real benefit.

Yeah, after than initial whoosh, 1-2 lb per week is definitely a comfortable rate. I'd also recommend a foam roller, Amazon Basics has a good one that is sensibly priced:

https://www.amazon.com/AmazonBasics-High-Density-Roller-Speckled-Colors/dp/B00XM2MRGI?th=1

Absolutely! High mileage runner with very tight calves here.

The best thing you can do is to get some form of massage- a foam roller or "stick". Honestly those are completely worth the money and really help loosen up your calves and achilles. Other than that, ice and stretch and ibuprofen!

FOAM ROLL! Foam rolling + a good podcast is one of my greatest discoveries so far in life. If you do it right it can make a HUGE difference in how you feel. Do yourself a favor and try to practice foam rolling 20 minutes a day.

Here are a few possibilities to explore:

(1) You're not doing enough strength training. Having big ol' muscles helps stabilize your other muscles. An expert would put you on a treadmill and show you that many of your muscles aren't stabilizing the others as they should.

(2) Look up Active Release Technique and you'll see all the sorts of things that can happen to a muscle over time, especially if you were inactive for a long time as is implied in your post. A physical therapist can work these things out rather quickly. Make sure you see a PT with a specialty in sports-related injuries.

(3) Running form. Small issues are exaggerated over longer and longer distances and as your muscles stretch during a long run. I don't think I need to say much about this besides the recommendation to get a running coach.

(4) If you have been sedentary for a while, your muscles/tendons will still require a few more months to regrow into runner's form. Your bones will take more like 9-21 months.

(5) Stretching is good, add a foam roller. Use YouTube videos and this foam roller: http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_1?ie=UTF8&qid=1408324025&sr=8-1

Hope this helps. Just some guesses and general advice.

I have really tight calves and my doctor suggested foam rolling. It really helps! Watch YouTube videos to make sure you're doing it right, and really take your time with it. I like to use it while I watch TV at night. I use this basic one from Amazon and it works great: https://smile.amazon.com/gp/product/B00XM2MXK8/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1

I second the other comment about eating enough protein. That has helped with my soreness a lot too.

Does he have any subscription for the games he plays that maybe you can get a gift card for? Or any games he has been talking about getting? Have you ever heard of a balancing board? I had one as a kid and I thought it was the bees knees. If he likes yo-yo's and snowboarding, I'm thinking he would love one. Or if he does spend a lot of time on the computer, massage pad. They're so wonderful and versatile as well.

Sure! Here's [a list of youtube videos] (https://www.youtube.com/results?search_query=foam+roller+exercises) that show foam rolling in action. I don't know specifically how you're exercising but you should be able to find something that works for you. I foam roll for about two minute after lifting. I started with a roller like [this] (https://www.amazon.com/AmazonBasics-High-Density-Round-Foam-Roller/dp/B00XM2MRGI/ref=sr_1_3?ie=UTF8&qid=1492957245&sr=8-3&keywords=foam+roller) but recently someone gave me this [fancy one] (https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU/ref=sr_1_5?ie=UTF8&qid=1492957245&sr=8-5&keywords=foam+roller). It's a bit "harder" which makes it better for me after rolling for months.

The only heads up I will tell you is that rolling hurts the first few times you do it. After a few days it's just uncomfortable. And then it doesn't hurt really at all. But it really really helps with doms.

I feel you on keeping tension in a particular place (though for me it's my lower back). Here are my tips:

• Get a foam roller like this. Feels great on lots of body parts, and I particularly love it on my upper back near my shoulders.
  
  
• Try going to a yoga studio just for a basic class. Get there a little early and before the class, ask the instructor if she could include any shoulder stretches. Most are very happy to accommodate requests, or will show you some right then and there.
  
  
• Could it be related to your posture? Try adjusting the height of your chair or working desk, maybe. Or try a standing desk.
  
  
• My absolute favorite stretch for shoulders is the following:
  
  

1. Stand upright with your arms out in a T.
   
2. Cross your arms over one another, trying to get as close to that T shape as you can again.
   
3. Lie down on your stomach on a firm surface, keeping your arms in this position. Rest your opposite cheek from the shoulder that is closer to the ground (so if your left shoulder is nearer the ground, your right cheek will be resting on your right arm). You should feel the stretch in the shoulder/arm closest to the ground.
   
   Let me know if that's unclear...I can try to draw a (terrible) diagram!

I'm lucky to work from home, so I can take breaks a lot.
One of my more active friends set herself up with a standing-desk setup, and last I heard she was trying to get permission to use a balance board. :)

this: http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU

a little more expensive than the others, but worth every penny. i use this every other day. has helped increase my flexibility and relieves DOMS like no other.

I just got this one in 36" full round for posture correcting exercises to help me work on my slouch and APT.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1374249886&sr=8-1&keywords=foam+roller

If this is your first roller I would definitely go with the full size as it seems that you can do a lot more exercises with a full than a half. I'm 6' 2" and 200lbs and it seems pretty solid to me so you should be alright. Just make sure you don't toss it around and are careful with weights around that thing as it is just foam, no matter how dense it is.

I like those too - I use them at the gym sometimes. They are definitely easier on your body.

Maybe this cheap Amazon one? The reviews look good.

I recommend the spiky Rumble Roller, if you have built up tolerance. Like this one:
http://www.amazon.com/STI-Rumble-Roller-31-Blue/dp/B0042JFAUK/ref=sr_1_11?ie=UTF8&qid=1426689420&sr=8-11&keywords=foamroller

I have also made a deep tissue instrument by putting two lacrosse balls into an old sock with a knot in between. It's great for tight gluteus and shoulder muscles. I even use it as a double action on the erector spinae.

Here's my playlist on why gluteus rehab is so goood for you:
https://www.youtube.com/playlist?list=PLhMVa_juzVPkOH6b5aa9D1Em1x0KbH78h

You can just search them on Amazon. I bought this one specifically because it had good reviews but more than a few in there look just like it with similar reviews, all highly rated. It's also REALLY helpful if you have recurring ankle sprains according to my buddy who used it for that specifically.

Yes4All Wooden Wobble Balance Board – Exercise Balance Stability Trainer 15.75 inch Diameter - Black - ²DB6FZ
https://www.amazon.com/dp/B00WJJJX2Q/ref=cm_sw_r_cp_apa_i_LopbBbN9XRXJN

stretch your calves man. a common agitator of fallen arches or plantar fasciitis is tight calves. stretch those puppies out if it's not too sore, and get a foam roller, or one like this if it's in the budget. As for exercises, it sounds like you can do all of the upper body stuff with no problems, but what can you do for lower? can you do body weight squats? would a set of dr. Scholes arch supports help enough? can you ride a bike? Cycling is great cardio.

Having used both, I can tell you that the balancing boards don't feel like they work your ankles the same way something like a Bosu ball does.

Another question that's applicable is what type of balance board you are referring to. There are round ones and more flat boards.
One of these? which is really more about straight balancing, though obviously there will be some muscle improvement.

or



One of these which physocal therapist will have patients roll around with one foot for ankle strength development.

I'm 25-35 and have had back pain for years, sitting makes it worse and driving is worse than sitting so your experience is typical.

If you have a medical emergency get to an ER and/or call 911 or your national equivalent.

I've found massages help a lot, more than chiropractic in my experience. Massages for me provide longer-term relief and the massage therapist also focuses on secondary symptoms in the arms and legs that can be caused by a radiated nerve.

Since your massage is not until Friday see if you can get a walk-in or at least short notice chiropractic appointment, many have them available for this reason and it might just help carry you over.

If you can get an appointment with your primary care they may write a prescription. You should do this anyway because back problems only get worse.

I've found that wearing a back brace while sitting at my desk helps a lot, [this one] (https://www.amazon.com/dp/B00267SFKC/ref=cm_sw_r_sms_c_api_INvGzbN7R52PV) is the number one best seller on Amazon for a reason, I wore it all day today.

Make sure to stretch, a lot. I am bad about it when I am working and get into a project but it's important. [Foam rollers] (https://www.amazon.com/dp/B0040EGNIU/ref=cm_sw_r_sms_c_api_2QvGzbCB7YYF9) are great for before and after work since it may be strange to have in your office.

For while at work, look at these videos on desk stretching from the [Mayo Clinic] (http://mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-stretches/art-20046041).

Heat and/or ice helps too.

Get a foam roller, I'll link you to the one I use. There are plenty of great videos on how to get some good workout on it. It's not necessarily 'workout' but a myofascial (muscle) releasing massage. There is a degree of exertion. Also , just bodyweight exercises. Your body needs that dopamine at that minute when you have the urge, so give it some endorphins with a great exercise. Kettlebells, foam roller, pull-up bar, whatever. Just get your body into exertion mode for 20 minutes and close out with a cold shower.

http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_2?ie=UTF8&qid=1394573970&sr=8-2&keywords=foam+roller

Well where I’m from, Marshalls, TJ Maxx & Ross stores are places where they sell a variety of things - including rollers.

If you don’t have any of those stores near where you’re at, Amazon has this roller up for sale. Purchasing one of these things was a great investment for me as I know I’d always be out at the fields every weekend. Again, highly recommend!

Honestly, other than diet and recovery techniques, I don't think you're missing out on too much. It's great that you're doing this. I would recommend throwing a little bit of cardio in there during the afternoons or something, then that would be great. Just run for twenty minutes a day.

Swam competitively from first grade to twelfth. I started off with, like, thirty minutes of practice a day. Once I got to high school, practices ranged from 2 hours to 4.5 hours, with Sundays as days off. Never really took into consideration how many laps we did, but I want to say anywhere between 7000 to 10000 yards a day (or about 280 to 400 laps). I stopped competitive swimming after high school because my doctor said my knees and ankles were really weak or something, so now I'm just swimming an hour a day. Still don't know how much I swim, but I would guess anywhere from 1000 to 2000 yards. As for times, used to be 5AM to 6-6:30AM and then again at 3:30PM to 6:30PM, which included dryland (like weights, cardio, abs); on Saturdays, practices were from 9AM to 11AM. Once I dropped competitive swimming and got to college, I would swim before my classes start from 7AM to 8AM; if I'm back home, I would just swim an hour before or after work at the YMCA I work at, so I could start at 7AM or start at 7PM, depending on what my schedule looks like.

I would never use a sauna or steam room. As stated by that other guy, those things drain your energy. I would always get the feeling of being in bed for like 16 hours and trying to get up. A cheap way to recover is to stretch before AND after your swims. If you have the time, can afford them, and can find a place, a few other things you could do are ice baths, massages, and buying a foam roller. But the best way to recover is, hands down, getting seven to nine hours of sleep a day so you won't feel like shit.

Diet is kinda tough. For competitive swimmers, our diets would change depending on what part of the season we were in. For instance, before a big meet, we would load up on protein and fats and stay low on carbs. However, for the most part, I think the casual swimmer can do the same. Obviously, avoid anything high in sugar (soda) and try to avoid preservatives. Fast food will also make you feel really bad. (Only exception to that is something that has electrolytes, like Gatorade for after practices.) For me, before every practice, I would eat a small protein bar and then make myself a really healthy shake (usually vegan) for after both practices. Never really kept anything consistent for my meals, but a constant was always a green salad mixed with fruits (no dressing). Every Saturday night, I would have wings or something more on the unhealthy side since I didn't have practice on Sundays.

Also, stay hydrated.

What does your protein and creatine intake look like? Protein helps significantly with soreness, and proper protein intake while working out is crucial to muscle growth. Without protein, I took forever to recover and it was hurting my schedule because after two days of working a certain muscle group, I still was not ready.

Also, foam rolling is fantastic for muscle soreness. I currently use this and have had spectacular recovery rates compared to before.

Protein and foam rolling are the two things that have helped me significantly in my recovery rate.

I have a pretty basic foam roller that works well: Black High Density Foam Rollers Full Round - Extra Firm - 6" x 18" Round https://www.amazon.com/dp/B00BMFEXJQ/ref=cm_sw_r_cp_api_XWwQBbR8A8F6W

If you don’t mind spending some money I also have the hypervolt from hyperice that I can’t recommend enough. Well worth the price of it.

You need to loosen up your muscles after working out. If you don't they will become tight and can cause discomfort, immobility, and injury. You after care is just as important as the workout itself.

Look up different stretches for your legs, back, hips, and glutes. Youtube should help.

Rolling is another method to loosen your muscles and get really hard to reach knots. Look for products like these:

https://www.amazon.com/LuxFit-Extra-Roller-6-Inch-36-Inch/dp/B00KAEJ3V8/ref=sr_1_2?ie=UTF8&qid=1496785701&sr=8-2&keywords=hard+foam+roller

https://www.amazon.com/The-Stick-Original-Massage/dp/B000YDO1NA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1496785877&sr=1-3&keywords=the+stick

https://www.amazon.com/G3Elite-Tissue-Massage-Muscle-Roller/dp/B01M19LUWJ/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1496796193&sr=1-4&keywords=textured+massage+stick

A tennis ball and/ or a lacrosse ball are also good things you can use to roll your glutes and feet.

Getting a semi-regular deep tissue massage is also a good idea.

I just added a small edit, but I can go into more detail about that! Just remember that my program was specific to me after my physio did an assessment of where I was weak and where I was tight.

My program is oriented towards lower abs (aka pelvic floor) and glute meds. The first round of exercises was focused on doing 45s plank, 15s side plank, 60s bridge, and an exercise called a clam that targets the glute med, daily. After I'd upped my strength with those exercises, we moved on to doing push ups, tucks, and pikes with my feet on an exercise ball. We also added on Palloff Presses and ab rollouts on the exercise ball.

A huge part of my physio has been one-leg squats, but with some VERY specific checks around my glute and foot form and stability (I'm also flat footed) that you would need a professional to guide you on in person.

Lately, we've upped things to add lunges and squats on the Bosu Ball, and pushups on the TRX bands. I was completely incapable of doing those exercises when we first started.

Edit: on top of the strengthening exercises, I have some specific stretches to do at work for my tight hip flexors (sitting + cycling = tight hips big time) as well as a stability cushion for my office chair.

There are a ton of fancy ones out there but I really love this simple foam roller on Amazon. https://www.amazon.com/dp/B00XM2MRGI/ref=cm_sw_r_cp_api_i_2TyaBbRDJQF34

It’s high density and really durable so it gets all the spots I need worked and seems to last forever!

I'm kind of fond of The Grid roller. As a bonus it's hollow so when I travel I can stuff my socks and underwear in it and still fit it in my carry-on. I just wish it was slightly longer sometimes.

I bought this Reebok Balance Board on Amazon. $17.99 and Prime eligible. It's been great to work on balance exercises on. It certainly makes stick handling a bit more challenging.

You know what's been awesome post workout - foam roller. Specifically this type.

I play lots of soccer too, just bought a pair of new cleats. I'm ready for summer.

I use this foam roller: http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1397063651&sr=8-1&keywords=foam+roller

And a champro lacrosse ball... but those all seem to be pretty comparable, just different sizes. Mine is the NCAA regulation size.

I'm wanting to try out some different foam rollers / lacrosse balls soon to see how more specialized things like a trigger point roller or rumble roller compare with the basics.

I think this video is a great resource for where/how/why to foam roll. The foam roller he uses is a dense foam wrapped around a pipe similar to this, but you might want to start with something a little more forgiving like this.

From the very limited research I've done, conflicting info about this subject is really, really common. Do what works for you (and please don't hurt yourself)!

I don't think cheap vs fancy makes a huge difference so much as the type of roller you are getting (density, firmness, texture). This is the one I have although I am pretty certain I did not pay nearly that much for it. I think I paid around $25 for it which was a fair price. It's a good quality roller. I've seen cheaper rollers that wont last very long (especially those styrofoam-looking ones) but those were also in commercial gyms so I suspect they were HEAVILY used and would fare much better in a home setting with only one or two people using it.

Figure out what kind of roller you like (soft vs firm, smooth vs textured) and find a reasonably priced one. I think paying more than $25 for a roller is silly especially if it's going to be kept at home where it would be hard to ruin it. The trigger point one I linked is a very hard/firm roller, which is what I like, but it's still overall flat (but it does have little nubs here and there which I like). I don't like the ones with really huge nubs, personally. I also don't like softer rollers with no texture at all. So I think the trigger point roller is a good roller for me--its firm enough that I can get some deep massaging in but it doesnt have the big spikey nubs which for me are painful.

Any of the larger foam rollers for general use
http://www.amazon.ca/36-Inch-High-Density-Roller-Black/dp/B0028KDC82/ref=sr_1_1?s=sports&ie=UTF8&qid=1344796307&sr=1-1

And for a more specific roller
https://www.thestick.com/cgi-bin/commerce.cgi?preadd=action&key=HW-2300

The stick is pretty great.

I've used that one before, its ok for getting out kinks, but I prefer this one. It's better on your back if you're trying to get out knots and roll out the spine, plus its hard enough to put your body weight on; I'm 250+lbs so it holds my weight well. It's a little more costly but it works well.

Here's an x-post from /r/crossfit benefits of foam rollers. I bought this one from amazon and it's been the best one my dad and I have found yet. Use it a few times and you'll understand and feel the benefits.

For the chair.

But seriously, all the 50-200$ chairs on Amazon and whatnot are made for like the hypothetical average 5'8" 170 pound world citizen. You can either bite the bullet and get something solid from a quality furniture producer, or start doing exercises to help your neck and whatnot. This will actually help you a ton.

Amazon seems to have the best prices on Foam Rollers. You can also pick up some cheap PVC tubing from Home Depot, Lowes, etc.

This one seems like the same exact one I use at the gym.

Do both. You'll see which you like. Then when you're further along, try the one you haven't gravitated towards again.

A foam roller like this is good. Something with a non-compressible core. If you're feeling up to it, just get a section of thick wall PVC pipe, you can get it from an irrigation supply store.

I use a foam roller... this one in fact. It looks like nothing but boy howdy its great.

http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B008YPZQCU/ref=sr_1_3?s=exercise-and-fitness&ie=UTF8&qid=1425485485&sr=1-3

My girlfriend bought this foam roller a year or so ago. I only recently discovered how awesome it is and have kicked myself for not using it earlier.

They are a bit expensive... but the ones that cost a little more (like the one I linked above) are a hard, sturdier foam with less give. You really want some firmness to it for it to be effective. Some rollers are too foamy, like this. I would spend a little more for a denser foam.

AmazonBasics High-Density Round Foam Roller - 36-Inches https://www.amazon.com/dp/B00XM2MRGI/ref=cm_sw_r_sms_c_api_HkiIzb6622KSC


This a pretty standard one, it works great.

I use this one http://www.amazon.com/gp/aw/d/B0040EGNIU/ref=mp_s_a_1_2?qid=1406212411&sr=1-2&pi=SL75

It's actually plastic in the middle, so it doesn't compress and loose integrity. I definitely recommend it.

What do y'all do for foam rolling when you travel?


Mine is this 18" long one from Amazon, it works great at home, but is a bit big for a suit case. Should I just buy a smaller one for traveling or is there a better alternative?

What really helped me was a balance board, like this: https://www.amazon.com/Yes4All-Wooden-Wobble-Balance-Board/dp/B00WJJJX2Q/ref=sr_1_5?ie=UTF8&qid=1506551156&sr=8-5&keywords=balance+board. I started off easy with 2 leg balancing, then moved to 2 leg squats, and then finally 1 leg balancing. I've found its really helped with my walking and running, I just feel more secure on uneven surfaces.

http://www.amazon.com/Warrior-Lacrosse-Ball-White/dp/B001DCH75A/ref=sr_1_5?s=team-sports&ie=UTF8&qid=1346450597&sr=1-5
x2 = $6

http://www.amazon.com/The-Stick-6628-Marathon/dp/B000P7NWLM/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1346450632&sr=1-1&keywords=the+stick
the stick = $32

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1346450677&sr=1-1&keywords=foam+roller
highest price = $35

that seems like a pretty substantial markup

You can search Amazon or wherever you shop for "foam roller" and it'll pull up something like: https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU/ref=sr_1_8?ie=UTF8&qid=1475067270&sr=8-8&keywords=foam+roller.

So you want to roll your butt? Sit on and shift your weight to move the roll.

Here's another article with good visuals: http://greatist.com/fitness/how-foam-roll-pro.

Get thee to a foam roller!

http://www.amazon.com/gp/product/B00BMFEXJQ/ref=oh_details_o00_s01_i01?ie=UTF8&psc=1

14$, and it will save you so much pain and suffering by causing it in a controlled manner. Essentially you rub/roll your leg muscles or any other muscles over it which help to loosen and work out the kinks that stretching just can't get to.

I use it 2-3x a day, especially after I go out for a run. It keeps things from seizing up if I pushed too hard, and it definitely helps me out a lot.

Yay foam rolling! For those of us who are less crafty, this is my favorite roller to date. Roll on!

I personally like this one the best: http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_1?ie=UTF8&qid=1398705650&sr=8-1&keywords=trigger+point+foam+roller

After getting used to that one, I feel like the black, plain jane firm ones, are almost useless in comparison!

I've tried them all and would say the best one is the pvc core with a 1/2" layer of foam around it. Going straight pvc can be a bitch if you roll over a nerve or bone and the all foam ones are too mild.

Something similar to this: TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch) https://www.amazon.com/dp/B0040EGNIU/ref=cm_sw_r_cp_api_zdSBxb9NZJTN6

I bought my black high density foam roller for about $20 on Amazon... You'll feel it plenty if you havent used it before... Lots of great videos online on how to use it. A lacrosse ball would be a nice step up after that.

Edit: http://www.amazon.com/gp/aw/d/B0040NJOA0

I would highly suggest foam rolling your entire back out after any serious lifting is done. I spent $20 on a hard foam roller from amazon.com the full 36" one and it had made me feel so much better. I foam roll about once a day sometimes more if I am feeling super tight.

EDIT: Here is the one I got. I highly suggest you spend the $20 and feel better from it.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1397665937&sr=8-1&keywords=foam+roller

geeyoupee linked his about six posts down. I went with this one five years ago and it is still good as new:

http://www.amazon.com/Elite-Molded-Roller-Round-Popular/dp/B000HLLREA

I'm sure both are fine, but his point is a good one - there is a big difference in quality between the $15 and $30 versions.

Get a quality foam roller if you don't already have one -- this kind is great: https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B01LW755GP

It will help alleviate tightness and inflammation.

A few of these items have been mentioned, but let me add to them. I have a 3-day weight lifting workout which is all four sets of of ten in a circuit. I do shoulders and lower body one day a week, and here are my lower body exercises from that day that are most relevant to snowboarding:

• Leg press
  
• Calf presses
  
• Leg curls
  
• Leg extensions
  
• Lunges
  
  On another day I also do back extensions, and I also do core (think sit-ups and similar exercises). I think these are also relevant to snowboarding. Additionally I do two-leg, and one-leg (no weight) squats on a balance board at home on off-gym days. I was a skateboarder when I was growing up and have snowboarded quite a bit, yet I was surprised at how much I have built up my balance on this thing. Balance is a skill that can be taught, so give yourself a head start on the board.
  
  Cardio. I used to ride the bike at the gym but have recently gotten into running. I run 5k X 5 days a week. If you don't run then go down to your local runner's shop and have them watch you walk and run. They will tell you what kind of shoes you should use. I always hated running but I did this and got some adjusted shoes and have been running consistently for the last two months. This builds endurance like crazy, and has also built up the muscles around my ankles and calves. It also trims fat like crazy.
  
  One last thing. Even in flat land Iowa there are sled hills. You might find yourself a cheap snowboard and get the basics down on a hill around your house or school. Simple things like getting up from sitting, skating (this is where you only have one foot in a binding and are pushing off with the other to move), and turns can easily be learned on a local hill. In fact I would argue it might be easier. If you can master a few basic skills like these then your trip to Denver will be much more enjoyable.
  
  
  
  

We have a roller that looks like this. I love that thing....

I swear by my foam roller.

I did a gnarly set of stair sprints yesterday morning and as the day progressed I was sure I was going to be hurting something fierce today. So before I went to bed I foam rolled the shit out of my legs in various ways and woke up good to go.

You can use a tennis ball on your feet in the much the same way.

Foam roller for self therapeutic massage. Great for workout recovery. I, and many others here, like this one

One thing I found that helps immensely is a balance board while standing. It keeps my core engaged and keeps my legs from ever locking into one position and staying that way for too long. Only takes a day to get used to it and it made a huge difference in how it felt to stand for 4-5hrs at a time. This is what I have. https://www.amazon.com/Yes4All-Wooden-Wobble-Balance-Board/dp/B00WJJJX2Q/ref=sr_1_4?s=exercise-and-fitness&ie=UTF8&qid=1521031489&sr=1-4&keywords=balance+board

Pistols squats and other squats at home will help build up muscle. I also got this roller and balance a board on it while in a tuck. It's a super cheap alternative to actually buying a balance board.

Stretching is good. I'd also recommend a pair of CoreShorts (or whatever equivalent they sell now) and a foam roller. Your groin muscles will thank you later.

http://www.amazon.com/AmazonBasics-High-Density-Round-Foam-Roller/dp/B018KFP8E4/ref=pd_sim_200_5?ie=UTF8&dpID=51ifdQ6unLL&dpSrc=sims&preST=_AC_UL160_SR160%2C160_&refRID=1S3HB4CAAXG3JA2YCD2S

Unless you're really wide (like morbidly obese), 18" is fine. I bought a 36", decided it was too big, and cut it in half and gave the other piece to my girlfriend.

One of these: https://www.amazon.com/Stability-Cushion-Diameter-Balance-Included/dp/B007LX6MPG

I agree with your doc, my knees still rattle when doing squats (that's perfectly normal), but the popping noise when climbing stairs stopped completely and I had those for many years. I intensified the squats with free weights gradually.

I use a TriggerPoint Grid 13" foam roller.

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B01LW755GP

I don't know if the grided sections actually make a difference but it has held up well for me and it is a nice size for traveling with. I can also put stuff in the middle which allows me to pack more into a bag.

It'll work, I just prefer the basic ones with no bumps. Easier to roll on and probably easier to find the exact spot you need that's tight. If you find a spot you really need to get into a lacrosse ball or tennis ball would be better than the bumps on that anyway.

I'd just get this and a lacrosse ball.

https://www.amazon.com/AmazonBasics-High-Density-Round-Foam-Roller/dp/B00XM2MRGI/ref=sr_1_3?ie=UTF8&qid=1474930875&sr=8-3&keywords=foam%2Broller&th=1

This. The Trigger Point Grid is awesome they last so much longer than the cheaper ones so are definitely worth the extra cost.

Link - http://www.amazon.co.uk/gp/aw/d/B0040EKZDY/ref=mp_s_a_1_1?qid=1427148644&sr=8-1&pi=AC_SX200_QL40&keywords=trigger+point+foam+roller&dpPl=1&dpID=41Zkz8C1wiL&ref=plSrch

I'd like to recommend this roller from Amazon. Mine is 4 years old now and going strong (none of the sagging/squishiness that can happen), plus my gym has the same kind and they even hold up to public abuse well!

Here are some deals I've seen and when they come up or shut down. (All times are Pacific)


USB Rechargable Bike Tail Light on sale at 3:45

Foam Rollers go on sale at 4

Kryptonite 18mm New York Fahgettaboudit U-Lock, Black Goes on sale at 3

Revolights bicycle lighting system Midnight

Womens Pearl Izumi Shorts

Pearl Izumi Jerseys 4:00

Different pearl izumi bibs

Pearl Izumi shorts 5:45

Pearl Izumi bibs as shown below 4:45

Canari womens shorts

Brooks saddles bicycle bar tap 2:45

Yakima DoubleDown 4-Bike Hitch Mount Rack 4:45

Very compact sleeping bag 4:30

Compact first aid kit 3:00

Kryptonite Evolution Mini-5 Bicycle Ulock 3:35

headlamp 5:30

Polar Heart Rate Monitor 3:30

LED Strobe Lights 2:30

Youphoria Sport Towel ends at 3:15ish



Sram Bar Tape ends at 2:50
Kryptonite NY Standard on sale 6:50

The 18" amazon basics foam roller is 7.1 ounces on my scale.

https://www.amazon.com/dp/B00XM2MXK8/ref=twister_B018KFP8E4?_encoding=UTF8&psc=1

I'm not planning on bringing it, but it would be pretty easy to attach to the outside of your pack with some shock cord.

started off with a typical high-density foam roller, then moved on to a deep tissue roller (the ones with a PVC core). I gave the foam roller to my friend, Jess. At first, the deep tissue roller was painful at some points, almost made me watery eyed when I rollered over some knots on my leg. But I'm getting accustomed to it now. My friend Jess wanted to try my current deep tissue roller and she loves it.


I'm thinking maybe it's time for me to pass this down to her and get myself something firmer. What do fine people think?


I hear some of the bigger/bulkier people talk about using just a PVC pipe. I don't think I'm ready for that yet. Seems like the firm one that's advertised often is Trigger Point Grid X Roller .. but ouch that's expensive for 13" $50.

This works perfectly fine, too. Heck, even a PVC pipe will work. Spend as much or as little as you want, really. There's not a lot to foam rollers.

TJ Max/Marshall’s/Winners sometimes has good ones! I got one with a hard plastic centre and medium foam studs on the outside. So much better than the kind that are foam all the way through. I think I paid less than 20$

It was this one link

If you can afford it check out the rumble roller

I had been using a foam roller for years and thought it was too soft as well. I recently started working out a gym that has one of these, it is amazing.

> Does foam rolling have to be done directly before/after your workout

Nope. Any time is fine. Some people like to foam roll before bed. I'm finding I like to foam roll after I lift, so I log this guy around.

I bought this 36 in. full round one on Amazon and it is awesome.
http://www.amazon.com/Black-High-Density-Roller-36-inch-Round/dp/B0040NJOA0/ref=sr_1_2?ie=UTF8&qid=1341957533&sr=8-2&keywords=foam+roller

Only $23.19 if you have prime.

Foam rollers is something I gave my box. 6x12" round high density are awesome for rolling out after a workout. I got these from Amazon for $10 each.

http://www.amazon.com/LuxFit-Premium-High-Density-Roller/dp/B00KAEJ3V8/ref=sr_1_2_m?s=exercise-and-fitness&ie=UTF8&qid=1418237054&sr=1-2

I got the very long black one.. for example

https://www.amazon.com/Foam-Roller-LuxFit-Premium-Density/dp/B00KAEJ3VI/ref=sr_1_4?s=exercise-and-fitness&ie=UTF8&qid=1468266723&sr=1-4&keywords=foam+roller

Main 2 variables are length and firmness. If you got the space, longer is better (helps sometimes to have a long one). And for firmness, generally the firmer the better.

WARNING LONG TEXT:

Handing Depression

Depression is rough and what works for some people might not work for others. For me, I tried to go to the gym to de-stress and get my mind of things. However, this might not work for you (just like how talking to people about it didn't work for me when I was depressed). Honestly, it's really hard the the scariest thing for me was not knowing when I will stop feeling how I felt. My only advise is to find SOMETHING to do (talk, go to the gym, pick up a hobby, hang out with friends, etc.). The worst is doing nothing about it.

Now for the funny story:

One time I was always mugged by a snake:

Last summer I was traveling across Europe with three of my friends. We had three days in Prague. After checking in we spent the majority of the first day exploring and doing all of the touristy things. The second day we split up into two pairs and walked around the city. Now, me and my friend go to the town square to marvel at the architecture and see all the tourist traps. We walk down an alley to see the famous clock thingy (the one where everyone gets married in front of apparently) and take photos.

As we are walking we suddenly get a wave of tourists walking the other way (making it extremely crowded and hard to turn around and walk the other way). As we keep walking, we notice this one guy. He walked up to us and he has a GIANT SNAKE on his body (like 7 feet long). So he comes over and says "hi how's it going". Obviously, we think he's going to make us touch it and then try to take our money. Nope. HE PUTS THE SNAKE RIGHT ON MY FRIEND. Simple "Hi, how's it going" places snake on her

My friend is pseudo-laughing and freaking out and I'm chuckling cause it's really random. Anyways, he takes the snake off and looks at me. I'm like "no no no man, I'm good" and he just places it on me. I don't know if you've had a giant snake on you before, but I didn't like it. Anyways, he's trying to chat us up and asking questions "hey where are you from?" etc. We say we're from Canada and whatnot...

ALL OF A SUDDEN he looks at me and his smile disappears. He says (exact words): "OK...now you pay". The MOMENT he says this, the snake (which is still on me) starts squeezing both AROUND MY NECK and the tail AROUND MY BALLS. Now, usually when a beggar/street performer asks for money I immediately say no. But this time two very vulnerable places were being threatened at the same time. He says it's 200 Krona (the local currency) and I'm like OKOK. I open my wallet and I only have one 500 bill left. He looks at it and says "it's 200 Krona each". I'm like WTF he's ripping us off. Anyways, he grabs the bill and hands me a fist full of coins and takes the snake off. I look at the coins and it's a bunch of 10s and I start counting. As I count, the snake slithers up my arm and starts hissing at me as if it was warning me not to dispute the amount. I take a step back and turn to my friend and say "this isn't the right amount (he only gave me 6 coins, so 60 Krona back). I turn around and BAM. He's gone. Guy used the snake to swindle me of 440 Kuno (which came up to be about $25-$30 Canadian).

And that's how I got mugged by a snake.

Product helping anxiety and depression

I used this to spend 20-30 minutes each day to massage my back, thighs, calves, and shoulders. It helps so much to relax and destress.

Or if that's too expensive, I use a simple lacrosse ball to massage my feet, shoulders and arms. Honestly, the small thing of doing this for 20-30 minutes before going to sleep helped a lot and it was another small thing that I did to help me release the stress and anxiety.

LAST PART I SWEAR

To make you laugh

I bought one on the suggestion of my physiotherapist. Don't know the science behind it. All I know is after I do it, I feel much better.

I'm using one similar to this fiancee prefers using one like this

I don't think he made it, it looks like he's using this one.

If you want to make your own, just get a length of 4" PVC pipe. It doesn't have padding, but my god does it feel good.

I was never "taught" how or anything but after a workout I would do some normal stretches and just put the roller under my heels (well, lower calf I guess?) and lift myself off the ground and roll my entire legs, body, back, shoulders on it. The part where butt meets back felt the best! I just ordered this: https://www.amazon.com/gp/product/B00XM2MRGI/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Yes, I needed to be picked up for a crack too. Get a foam roller. You will be able to crack your back yourself (as long as you can get down and back up from the floor unaided).

Costco has them for a good price. Otherwise excericse/running stores will have them.

Here is an example

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU

I use this one 18" from here. http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1404320265&sr=8-1&keywords=foam+roller

My friend has the 36" one its too long for my needs. I can roll my back out on the 18" one easily.

There are three things you need in your arsenal:

1. A hard foam roller
   https://www.amazon.co.uk/TriggerPoint-Performance-Grid-Foam-Roller/dp/B0040EGNIU/ref=sr_1_3?ie=UTF8&qid=1473937451&sr=8-3&keywords=grid
   
   
2. A hard ball
   https://www.amazon.co.uk/Trigger-Point-Performance-Massage-Ball/dp/B003ZG8PEE/ref=sr_1_1?ie=UTF8&qid=1473937489&sr=8-1&keywords=tp+ball
   
   
3. A stick (like the one you linked to)
   https://www.amazon.co.uk/The-Stick-G-1750-Travel/dp/B000P7PVWU/ref=sr_1_3?ie=UTF8&qid=1473937529&sr=8-3&keywords=the+stick
   
   You can get to your whole boy with these three items.
   
   This is myofacial release we are talking about; you will only get flexibility gains from this if you have trigger points that are inhibiting flexibility.

I use this one for my calves, quads, and hamstrings: https://www.amazon.com/dp/B0040EKZDY/ref=emc_b_5_t - I love it!

I use a foam roller, works every time. Put foam roller on floor, lay down on it so the roller is going across your back, not vertically. Roll up and down while letting your back relax.

Something like this one. It needs to be the very stiff kind otherwise it won't work.

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1375449573&sr=1-1

Two Words: Foam Roller

Stretching does nothing for me. Yoga's cost/benefit ratio for flexibility is debatable for me. But 5 min on a foam roller and I'm as good as new.

Foam Rolling How-to

Even if you are a man, to bulk up on kettlebells will take a dedicated plan. You would have to train, eat the right things and enough, and get sufficient sleep. Most exercises with KB are compound movements that work large parts of the body, there is typically not enough focus on small groups of muscles to produce the ra

Bulking is a lot more work that people think.

I would just say go all four days, do what you can, respect your limits, lift as heavy as you can not as heavy as you want.

You will be viciously sore for a few weeks. Hot baths with epsom salts and a foam roller will make a big difference. Make sure to eat sufficient calories for recovery.

P.S. Comrade TriangleMan, were you the guy who beat up PersonMan?

Definitely. I use a lacrosse ball though. I also use two of them taped together to roll up and down my legs (think ball on ground, me rolling on top with my weight). The massaging is supposed to prevent less flexible scar tissue from building up in your muscles. You could also use one of these foam rollers or these massage sticks

Dis one. You'll love it.

http://www.amazon.com/Elite-Molded-Roller-Round-Popular/dp/B000HLLREA/ref=sr_1_3?ie=UTF8&qid=1300284450&sr=8-3

Getting a foam roller was the best thing I ever did for IT band issues.

This one is the best.

Best one I've used

The Grid

I was going to say PVC pipe, too. I have a Rumble Roller and I love it.

I do yoga and use my foamroller. I find that I'm more satisfied with my shows when my body is warmed up and my mind starts from a place of release.

This one is great: http://www.amazon.com/Reebok-05-55101-Balance-Board/dp/B003PAZ7B4/ref=sr_1_2?ie=UTF8&qid=1382464498&sr=8-2&keywords=balance+ball

It's helped me immensely with my knees and balance in yoga.

Don't spend that kind of money on a foam roller. Here's the one I bought for $19 and it works great. http://www.amazon.com/gp/aw/d/B0040NJOA0?vs=1

you could try foam rolling your glutes with one of these:

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU/ref=sr_1_4?crid=3I8ZXD7CBWP7F&keywords=trigger+point+foam+roller&qid=1569977695&s=gateway&sprefix=trigger+point+%2Caps%2C174&sr=8-4

it can be way more effective than stretching. just dont roll your lower back. you could roll your hamstring and calf too. always do both sides, to keep things balanced.

I bought one that I thought was too big, but after initial use, I'm glad I got the bigger one... I can look back and see what size I got... BRB

edit: I got this one 6x36

Not normal for me at least. I don't do too much stretching before squats or deadlifts. At least not static stretching. I'll do some light cardio to get the blood pumping, do some leg swings and then do some third world squats to really loosen things up a bit.

Beyond that, a lot of the lingering soreness can be prevented by fully stretching afterwards. I do all the standard leg stretches combined with several yoga poses (table->cat->cow; caterpillar; modified cobra plus plenty of long child's poses) along with using a foam roller. Foam rollers really are magic and worth the investment. I use one of these are the gym but any works so long as it is fairly hard. Roll over your legs and back. It will hurt a bit like a proper massage hurts in a good way.

The generally accepted mantra is active stretching beforehand and static stretching afterwards.

Don't try to jump to fancy weird stuff, start off with something cheap and see it helps. $14:
https://www.amazon.com/AmazonBasics-High-Density-Round-Foam-Roller/dp/B00XM2MXK8/ref=sr_1_3?ie=UTF8&qid=1487389374&sr=8-3&keywords=foam%2Broller&th=1

I personally found a baseball more helpful for foam rolling than an actual roller anyways.

I work at a running store. Not sure what you will be using it for, but assuming you will be rolling out legs, I would recommend this one. It's not only a top seller, but will last you your entire life. Unless you plan on doing your back, the small size is fine.

I have a Grid(tm) foam roller. It's super stiff, but it's not real wide. My physical therapist recommends it because you have to isolate sides.

Grid: http://www.amazon.com/The-Grid-Revolutionary-Foam-Roller/dp/B0040EGNIU/ref=sr_1_1?ie=UTF8&qid=1323967531&sr=8-1

Wider roller: http://www.amazon.com/Fit-36-Inch-Hi-Density-Foam-Roller/dp/B0028KDC82/ref=sr_1_4?ie=UTF8&qid=1323967531&sr=8-4

If you're feeling manly: http://www.amazon.com/Rumble-Roller-Round-31-OPTP/dp/B000FDB7CW/ref=sr_1_2?ie=UTF8&qid=1323967570&sr=8-2

This is the one I have: http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_2?ie=UTF8&qid=1372212962&sr=8-2&keywords=foam+roller

I love it, and sometimes use it on days I don't run as well.

Thanks! Is this a good roller? https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B008YPZQCU/ref=sr_1_1_sspa?keywords=trigger%2Bpoint%2Bfoam%2Broller&qid=1574269924&sr=8-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyR05JRk1QQ0QwTUxCJmVuY3J5cHRlZElkPUEwMDU4NTkxVERXQ1hIQUIxMDRDJmVuY3J5cHRlZEFkSWQ9QTA0NzkzMTQyU1REUVdMVkQxQVIzJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ&th=1

I have some pretty persistent back problems and I've got a whole set tools to keep things in check. I recommend this foam roller from Amazon: https://www.amazon.com/AmazonBasics-High-Density-Round-Foam-Roller/dp/B00XM2MRGI/ref=sr_1_5?s=exercise-and-fitness&ie=UTF8&qid=1469886907&sr=1-5&keywords=Foam+roller

I can't speak to the R8 but I have the TriggerPoint GRID roller and I really like it:

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B01LW755GP

The only reason I mention it here is because it's a) $40 and b) hollow so you can pack it full of underwear, T-shirts, whatever and I'd wager it takes up less packing room than the R8

Like one of these

LuxFit Foam Roller, Premium High Density Foam Roller - Extra Firm with 1 Year Warranty https://www.amazon.com/dp/B00KAEJ3VI/ref=cm_sw_r_cp_api_i_Tq8BDbSV12Z3X


You lay on your back on top of it and roll back and forth and it helps with sore muscles and also pops my back

http://www.amazon.com/Fit-36-Inch-High-Density-Foam-Roller/dp/B0028KDC82/ref=sr_1_1?ie=UTF8&qid=1334162546&sr=8-1

This is the one I got. Not sure if it ships to Canada or not. It's pretty stiff but you get use to it and I feel it works better.

I second this. You can use quite a few things to roll/massage the bottom of your feet. I suggest:

1- Frozen bottle of water.
2- Tennis ball
3- Golf ball - - - Hurts soo good! ( ͡° ͜ʖ ͡°)

Consider rolling your calf muscles with a "The stick" and your thighs with a foam roller.

Between rolling and stretching you should feel better. Otherwise, I would get that checked out.

Also, take some Motrin and hydrate!

Should I get a regular high-density foam roller or do these Trigger Point rollers work better?

I've thought about getting a balance board, some seem really expensive for what they are though. Is this cheap one a good option?

https://www.amazon.com/Yes4All-Wooden-Wobble-Balance-Board/dp/B00WJJJX2Q/ref=sr_1_3?ie=UTF8&qid=1537898557&sr=8-3&keywords=balance+board&dpID=51qoi3irW5L&preST=_SY300_QL70_&dpSrc=srch

DONE

Definitely don't regret mine.

If you can, get yourself a physical therapist.

I've had this before and what really helps me is foam rolling the quads and outsides of the thighs and one legged squats (paying particular attention to activating the glutes, depth isn't important).

Save yourself time and $ and just get one of THESE

It is an average quality foam roller that is found at most chain sporting good stores.

http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_2?s=exercise-and-fitness&ie=UTF8&qid=1410482480&sr=1-2

I bought a cheapo one on Amazon about 4 years ago. Its held up well with fairly regular use under my 185 pounds. I'd probably go shorter if I ordered again, 36" can be unwieldy.

​

https://smile.amazon.com/gp/product/B00KAEJ3V8/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

I've been having similar issues, and I've had a lot of luck using a foam roller at least once a day. I've got this one: https://www.amazon.com/dp/B00XM2MXK8?ref=sxts_snpl_3_0_2958657562&qid=1495568824&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=2958657562&pf_rd_r=1TBD8WKZYHWD7C4S8G0X&pd_rd_wg=4c1hm&pf_rd_s=desktop-signpost&pf_rd_t=301&pd_rd_w=iejtU&pf_rd_i=foam+roller&pd_rd_r=TSTHG2M5R1HJC63T4VY0 I looked up videos on how to use it safely, but you could also ask your doctor.

I never went back to my chiro after I bought a foam roller. Plus, I can use it anytime I feel the need. Well worth the $ I spent on it.
I use one similar to this: http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_2?ie=UTF8&qid=1398485672&sr=8-2&keywords=foam+roller

Get a foam roller and use it on your IT band, helps with knee pain. Most important thing though is getting good squat form. I recommend practice with body weight squats and replicate that movement with a barbell on your shoulders from the beginning.
http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1375893668&sr=8-1&keywords=foam+roller

If it hurts too much with a foam roller or you don't want to get one, you can try this method
http://www.youtube.com/watch?v=o58Y53Ncthw

I use this one. It is good.

I got a standing desk. I also got a balance disc (like this) and stand on it when I have the desk up. I rotate between 1.5 hours standing and 0.5 hours sitting, and when I sit, I sit on the balance disc. This pretty much forces me to have my back straight all day.

If your company doesn't want to buy a standing desk for you, I'd just go for one of those cheap cardboard ones. That's what I had before we moved offices and my company finally got us real desks. They work in a pinch, they're not adjustable but since I'd only sit for 30 minutes at a time, I just kept the laptop on the sitting level and unplugged monitors whenever I sat.

• Spend as much time walking around barefoot as you can, for me at least it helps loosen up my feet and calves
  
  
• Ice the problem area (20 minutes on/20 minutes off/20 minutes on) as often as you can
  
  
• If you can get your hands on a foam roller/massage stick, they're both great for helping loosen problem areas
  
  
• When you start running again take the time to fully stretch out your calves after running
  
  
• Try to run on soft surfaces, the reduced stress on your legs is significant

This seems to be only 20 dollars. Would you still recommend building my own?

I bought one of these:

https://www.amazon.ca/AmazonBasics-High-Density-Round-Foam-Roller/dp/B00XM2MRGI/ref=sr_1_4?s=sports&ie=UTF8&qid=1522876179&sr=1-4&keywords=foam+roller

Then I built a little stand for it out of 2x4s so it wouldn't roll around.

I also bolted a pair of old bindings directly to the biggest skateboard deck I could find (my buddy donated one of his old decks).

I use it to practice like this:

https://www.instagram.com/p/Bf4GjrdjaKS/?taken-by=xnethermindx

(obviously i'm working up to 360s, lol)

total cost is under $40.

Any recommended foam roller size, or does it not really matter? I was just looking at this one on Amazon, can I be cheap and cheerful and get the 6x12 or should I go bigger?


My doctor was both intrigued and mortified at the lack of mobility all the muscles surrounding both sides of my hips have. I think she was shocked that I could run at all.

I have this one. It has a rigid core, and doesn't deform, even with all my weight on it. I have had it for several years, and it is still going strong.

Keep your feet off the floor/chair legs or do an L sit while working.

If your chair arms can be raised pretty high, sitting on one of these will make you very aware of your poor posture and help you correct it.

You could also try a kneeling chair.

https://www.amazon.com/gp/aw/d/B00KAEJ3V8/ref=oh_aui_i_sh_in_o0_img?ie=UTF8&psc=1

This is the one I own. I like it. Research whether you may want to start with a less firm one.

Foam roll twice a day. I highly recommend this : http://www.amazon.com/Rumble-Roller-RR316-RumbleRoller-Full-Size/dp/B0042JFAUK/ref=sr_1_2?ie=UTF8&qid=1333371616&sr=8-2

do yourself a favor and go buy yourself one of these things.

If you're looking for a firm one, I can readily endorse this sucker. It hasn't lost a bit in about two years.

Is this the Triggerpoint one? Original or "X Extra Firm"? http://amzn.com/B0040EGNIU

Like this?

www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0

Looks like this

I bought the cheaper 18" one on Amazon and It's been used pretty heavily in my gym for the past year with no problems.

I say buy a bigger one to use on a regular basis and buy a short one to travel with.

Save the extra $$ on a cheaper roller for a couple lacrosse balls and tape them together.

It is the base of a balance board like this one: https://www.amazon.com/Carrom-510-41-Balance-Board-Natural/dp/B00CM7T9EW/ref=mp_s_a_1_4?keywords=bongo+board&qid=1565114562&s=gateway&sr=8-4

The one I got is 18 inches long and 6 inches in diameter, but you can get them in a bunch of different sizes.

Here it is on Amazon, if you want a starting place.

I found this on Amazon, it's not fancy and prob won't last forever but it's dead cheap!.

Good luck with everything!

1. I am a huge fan of rollers and sticks. Helps with recovery, along with stretching.
   
   
2. Stay consistent in your sleep schedule, get a solid 8 hours.
   
   
3. Eating, I never found eating healthy to be beneficial, but eating enough was difficult.

• pantoprazole (heartburn medicine)
  
  
• my foam roller (http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU/ref=sr_1_1?ie=UTF8&qid=1370315618&sr=8-1&keywords=the+grid)
  
  
• ice cream (recently found a caramel ice cream at whole foods that doesn't have hfcs in it. prettttty excited about it.)
  

I would roll with that one. Honestly the 18in would be fine but if you have the money buying the bigger one won't have any drawbacks.

Here's the one I have (I bought the 18inch)

https://www.amazon.com/AmazonBasics-High-Density-Round-Foam-Roller/dp/B00XM2MRGI/ref=sr_1_4?ie=UTF8&qid=1484108276&sr=8-4&keywords=foam+rollers

I second the food scale specifically, the one I have and has worked for 5 years is this one and get a foam roller with the remainder. This foam roller is $13.51 and is the same style that my gym has.

That said, this food scale is only 11 bucks with the same rating as mine, so I would recommend buying that one! The most important thing to me for a food scale is idle time -- if I leave it for 2 minutes, will it turn off? I don't want it to, sometimes I am mid-weight and still chopping and want it to remain "on".