Utilizing foam rollers has become very popular lately as a means to increase flexibility and reduce muscle soreness.  The technique is known as self-myofascial release (SMF).  Additional benefits include enhanced muscle recovery and increased movement efficiency.  SMF is ideal for people who tend to have poor posture and/or employ repetitive movements daily which increase muscular stress.  Poor posture and dysfunctional movements over time tends to cause adhesions or scar tissue within muscle tissue which can lead to muscular imbalance.  Thus, the primary benefit of employing SMF is to alleviate soft tissue adhesions (also known as "trigger points" or "knots") in order to restore optimal muscle function.  The pressure of the body against a foam roller can inhibit muscular tension and thereby allow hypertonic muscles to stretch more optimally.  
     It is recommended that you should use SMF as a method to warm-up your muscles prior to working out before dynamic stretching.  Investigate particular sore areas of the body while lying on the foam roller and then spend between 30 seconds to a minute on these spots without movement.  The objective is to relieve possible trigger points.  Be sure to slowly roll over the lengths of each muscle. 
     To summarize, the benefits of using a foam roller are the following:

• Correct muscle imbalances
• Facilitate optimal muscle stretching
• Increase muscle relaxation
• Improve joint range of motion
• Improve neuromuscular efficiency
• Enhance muscle recovery and reduce soreness
• Reduce trigger point sensitivity
• Reduce muscular hypertonicity
• Decrease muscular stress 

      The joints of the human body consist of the neck, shoulder, elbow, forearm, wrist, fingers, thumb, trunk, hip, knee, ankle, and toes.  Each of these joints is characterized by unique range of motions (ROM).  In addition, the body can move through three planes of motion including the frontal, sagittal and transverse planes.