Lean onto your left hip and roll slowly back and forth. Use your toes for support. When you’re done with one side, switch over to the next. Caution: Do not roll directly on the hurt area.

Paula Lester, who teaches a class called Pilates Mat, Roll and Release at Privé-Swiss Fitness, integrates foam rolling into a classical Pilates mat class to help relieve tight muscles and stress.

Place the foam roller between your just below your shoulder blades, then roll it up and down to target the muscles of your mid-back. Move inch by inch and vertebrae by vertebrae. Do this for 30-60 ...