Quadriceps longitudinal release Cross fiber technique 🙌 Using the foam roller has been shown to improve performance and flexibility when used pre-workout. 🟢 For practical reasons, we think the optimal set time for major muscle groups is no more than 30 seconds of rolling. These recommendations have been found to be effective in some of the studies that tested foam rolling. The muscle groups to be targeted are the main groups that will be active in the following workout session. In our opinion,