How to Rolf Yourself

Rolfing or self-myofascial release is a process of rolling over tense and sore muscles and connective tissue to relieve muscle pain and improve recovery. While the scientific benefit of rolfing is still up in the air, it may make help you to relieve tension and pain in your muscles.[1] To rolf, you'll need to identify sore trigger points and use a foam roller or lacrosse ball to roll against the stiff muscle.

Method 1
Method 1 of 4:

Setting up Your Workout

  1. Step 1 Purchase a foam roller or lacrosse ball.
    There are several pieces of equipment designed specifically for myofascial release. Purchase a foam roller, lacrosse ball, or specialty myofascial release tool online. Read reviews on the tools before you purchase them to make sure that they worked for other people.[2]
  2. Step 2 Locate sore trigger points on your body.
    If you have a sore muscle group, you can use rolfing to relieve the tension and get the “knots” out of the muscle. Feel the sore muscle with your hand. If it feels tight or inflamed, it’s most likely a trigger point that you should rolf.[3]
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  3. Step 3 Rolf on a mat or carpet.
    Many rolfing exercises require you to be on the ground. To prevent injury and discomfort, purchase a yoga mat or rolf on a carpet so that you have something soft to rolf on.
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Method 2
Method 2 of 4:

Using a Foam Roller on Your Lower Body

  1. Step 1 Sit down on a mat and extend your legs in front of you.
    Sit down on your butt and extend your legs straight out in front of you. Use your arms and hands to help support your body. Square your shoulders and straighten your back.[4]
  2. Step 2 Place the foam roller under your legs.
    Take the foam roller and put it an inch below the back of your knee. The foam roller should now be positioned at the top of your calf muscle. From this position, you can rolf your calves or the back of your thighs.[5]
  3. Step 3 Roll the foam roller up and down your calves.
    Use your hands to roll the foam roller towards your ankle. Stop the foam roller an inch above your Achilles tendon and then roll it back to its starting place.[6]
    • Repeat this process 8-10 times to fully rolf your calves.
  4. Step 4 Move the foam roller higher and roll back and forth over your thighs.
    Move the foam roller up, past your knees and place it on the backside of your thighs, right below your butt. Push off on your hands to start rolling forward, and roll the foam roller to right below your knee. Then, pull your body back and roll the foam roller back to its starting position.
    • Repeat the process 8-10 times to rolf the back of your thighs.
    • You can also use the same process to foam roll over tight glutes.
  5. Step 5 Turn your body so that you're face down.
    Turn over so that your stomach is flat against the ground. Your arms should be squared up with your shoulders and your forearms should be placed under you, supporting the top half of your body.
  6. Step 6 Position the foam roller on the front side of one of your thighs.
    Place the foam roller right under your hip, on the front of your thighs. The foam roller should now be between you and the ground.
  7. Step 7 Roll the foam roller on the front part of your thigh.
    Your other leg should be flat against the mat. Crawl forward and back, using your forearms to help move your body. Roll the foam roller over the front of your thigh, then roll it back to its starting position.
    • Roll the foam roller over your thighs 8-10 times.
  8. Step 8 Repeat the process on your other thigh.
    Position the foam roller against your other leg and repeat the process. If you've done everything, you'll have now rolfed the major muscles in the lower part of your body.
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Method 3
Method 3 of 4:

Using a Foam Roller on Your Upper Body

  1. Step 1 Lie on your back.
    Bend your knees so that your feet are flat on the floor. You should be looking up at the ceiling.[7]
  2. Step 2 Place the foam roller on the back of your shoulders.
    The foam roller should now be between you at the floor, supporting the weight of the top half of your body.
  3. Step 3 Interlace your fingers and put them behind your head.
    Interlacing your fingers behind your head will help support your upper body as you roll.
  4. Step 4 Roll up and down to foam roll your back.
    Slowly roll the foam roller down to the middle of your spine and roll back. Tighten your core to help support your upper body when doing this. Repeat the process with 8-10 repetitions, making sure to shift your body weight to areas on your back that are particularly sore.[8]
  5. Step 5 Lay down sideways and place the foam roller in your armpit.
    Lay on your side with one leg flat on the mat and the other leg bent with your foot flat on the floor. Place the foam roller an inch under your armpit with your arm extended.[9]
  6. Step 6 Roll back and forth to rolf your lats, deltoids, and triceps.
    Use your bent leg to help push you back and forth so that you roll over your lat muscles. If your deltoids or triceps are sore, you can roll the foam roller above your armpit over your muscles, then back down to your armpit. Do 8-10 repetitions of this.[10]
  7. Step 7 Repeat the steps on the other side of your body.
    Flip to the other side of your body and place the foam roller in your other armpit. Repeat the steps so that you can rolf over your other lats, deltoids, and triceps.
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Method 4
Method 4 of 4:

Using a Lacrosse Ball

  1. Step 1 Roll a lacrosse ball on the bottom of your feet to relieve pain.
    Set the lacrosse ball on the ground. While standing, put your foot on the ball and apply a moderate amount of pressure onto it. Roll the ball back and forth on the arch of your foot. When you find an especially tight area, press down and apply a little more pressure. Continue to do this for up to a minute, or until the bottom of your feet feel less tight.
    • This is especially useful to runners who have sore feet.
  2. Step 2 Place the lacrosse ball against a wall and roll it against your back.
    Place the lacrosse on a sore area on your back and lean against a wall, rolling the ball over the affected area. You can use this technique to relieve tension in your posterior shoulder, back, glutes, or neck. Do not roll the lacrosse ball directly over your spine.[11]
  3. Step 3 Lay down on top of the ball to relieve tension.
    Place the ball on the sore muscle, then lay on it, using your arms and hands to help support the weight of your body. Slowly roll the ball in a circle over the area that’s sore. This may be painful at first.[12]
    • You can use this method to rolf your shoulders, back, traps, or chest.
  4. Step 4 Lay on the floor sideways to work out the sides of your obliques.
    Lay sideways and with one leg out straight and the other leg bent over it. Plant the foot on the bent leg flat on the ground. Place the ball in between you and the ground roll the ball along from the bottom of your chest to your hips. Make sure that the lacrosse ball is rolling over sore muscle and not your ribcage.
  5. Step 5 Use the lacrosse ball to rolf your arms.
    Place the ball on a bench or table, then place your arm over the ball. Use your other arm to press your arm into the ball and slowly roll it around in circles. Locate the trigger points that are bothering you in your arms and concentrate on using the lacrosse ball on those muscles.[13]
  6. Step 6 Hold the lacrosse ball on the trigger point for 20-30 seconds.
    As you roll over certain trigger points, you’ll find areas that are especially tight or sore. Press the foam roller or ball into the trigger point for 20-30 seconds after rolling over it. This may help relieve some additional tension or stiffness.[14]
  7. Step 7 Rolf sore muscles for up to 60 seconds at a time.
    Concentrate on the sorest and stiff muscles before or after a workout. Once you’ve rolled over an area for 60 seconds, move onto the next sore muscle group.
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Expert Q&A

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  • Question
    Which foam roller is best?
    Eric Christensen, DPT
    Eric Christensen, DPT
    Physical Therapist
    Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.
    Eric Christensen, DPT
    Eric Christensen, DPT
    Physical Therapist
    Expert Answer
    Start with a medium-density foam roller if you've never used one before. Medium-density foam is more entry-level compared to high-density foam.
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  • Question
    How often should I rolf myself?
    Eric Christensen, DPT
    Eric Christensen, DPT
    Physical Therapist
    Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.
    Eric Christensen, DPT
    Eric Christensen, DPT
    Physical Therapist
    Expert Answer
    You're going to get the best results if you're consistent. I'd recommend doing it 2-3 times a week when you're starting out and eventually doing it every day.
    Thanks! We're glad this was helpful.
     Thank you for your feedback.
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  • Question
    Rolfing always makes me tense. What am I doing wrong?
    Eric Christensen, DPT
    Eric Christensen, DPT
    Physical Therapist
    Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.
    Eric Christensen, DPT
    Eric Christensen, DPT
    Physical Therapist
    Expert Answer
    If you're bracing against the tension and pressure, you're probably not actually relaxing your muscles. You want to go at a level where you feel some minor discomfort, but not so overwhelming that you're bracing yourself as you do it.
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References

  1. ↑ https://www.ncbi.nlm.nih.gov/pubmed/28532889
  2. ↑ https://breakingmuscle.com/fitness/the-4-best-self-myofascial-release-products-on-the-market
  3. ↑ http://www.sport-fitness-advisor.com/self-myofascial-release.html
  4. ↑ https://www.gaiam.com/blogs/discover/12-ways-to-use-a-foam-roller
  5. ↑ http://www.runningshoesguru.com/2015/08/how-to-foam-roll-your-calves/
  6. ↑ http://www.runningshoesguru.com/2015/08/how-to-foam-roll-your-calves/
  7. ↑ http://www.chicagotribune.com/lifestyles/health/ct-how-to-use-a-foam-roller-20170508-story.html
  8. ↑ https://experiencelife.com/article/expert-answers-upper-body-foam-rolling/
  9. ↑ https://rightasrain.uwmedicine.org/body/exercise/self-massage-runners-5-best-self-myofascial-release-moves-try
  1. ↑ https://rightasrain.uwmedicine.org/body/exercise/self-massage-runners-5-best-self-myofascial-release-moves-try
  2. ↑ https://breakingmuscle.com/fitness/how-to-erase-shoulder-pain-with-self-myofascial-release
  3. ↑ https://breakingmuscle.com/fitness/how-to-erase-shoulder-pain-with-self-myofascial-release
  4. ↑ https://rightasrain.uwmedicine.org/body/exercise/self-massage-runners-5-best-self-myofascial-release-moves-try
  5. ↑ http://blog.paleohacks.com/foam-roller-exercises-for-legs/

About this article

Eric Christensen, DPT
Co-authored by:
Eric Christensen, DPT
Physical Therapist
This article was co-authored by Eric Christensen, DPT. Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. This article has been viewed 4,681 times.
8 votes - 95%
Co-authors: 13
Updated: August 12, 2025
Views: 4,681
Thanks to all authors for creating a page that has been read 4,681 times.

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