Roller sticks

[SP33Demon]

These things are a godsend for those of you get sore a lot, especially in the lower back/legs areas. The trick is to use it as soon as you can after the exercise, usually no more than 8 hours after the workout. It's a night and day difference. For example, if I do weighted bulgarian split squats and don't roll, my glutes/hams/adductors/quads are so sore it can be hard to walk. If I use the stick? Just a little sore and it doesn't bother me.

You can also do some upper body like chest but upper back/arms are tough to do and a regular foam roller works well for these.

One of the advantages is that you can apply more force than what only your bodyweight would allow (e.g. with your standard foam roller). I use the Idson one off amazon, it's cheaper than $15. Can't beat that for something that allows you to recover faster without DOMS.

 

[deadlyapp]

Another great method if you have one available is to use a bar to roll your quads and hamstrings. Puts about 20-30lb of pressure on a very narrow area and lets you focus on relaxing your body rather than pressing a roller into you.