Free foam rolling and fascia videos

Fascia is the web of connective tissue around and through your muscles. These 22 videos look after it in two ways: foam-roller and massage-ball routines (self-myofascial release) taught by physiotherapists and qualified trainers, and fascia-focused movement — long, varied stretches, gentle bouncing and flowing classes, including Fascial Fitness with fascia researcher Robert Schleip.

What the research says: foam rolling gives a small, short-term gain in flexibility and range of motion and eases muscle soreness after exercise, without harming performance (Wiewelhove 2019), and rolling regularly for several weeks improves range of motion (Konrad 2022). Claims that rolling breaks up adhesions or scar tissue, flushes toxins or melts cellulite are not supported, so none of these videos was chosen for them.

Roll slowly at a comfortable pressure — firm is fine, sharp pain is not — and stay off bony spots, the neck, the lower back and anything bruised, swollen or injured. With a clotting problem, very thin bones, or on blood thinners, ask your doctor first.