We all know how it feels to wake up in the morning with a body stiff and sore from a long run or a tough workout the day before. Getting out of bed itself is a challenge, but completing the rest of the day is like a twisted installment of Mission Impossible. Fortunately for you, there are several different ways to alleviate muscle soreness, and one of the easiest and most effective is foam rolling.

Foam rolling works by using your body weight as pressure to release the tightness in your muscles, similar to how a massage therapist would rub out pressure points to make you more relaxed. The beauty of foam rolling, though, is that YOU are under control, so you can target any sore area you want and use the roller to massage your muscles until you are totally satisfied. Below is a complete list of foam roller exercises for every part of the body, along with images and instructions for each exercise. As long as you have access to a foam roller, you can perform these exercises anytime, and anywhere.

Foam Roller