These days you see a lot of people at the gym rolling around on a foam roller because they see the trainers use them with their clients. But do these individuals really understand the benefits of Self- Myofascial Release? Do they know the proper technique?
Foam Rolling is a cheap and easy way to maximize your recovery time, release tension in tight muscles, improve flexibility, function, performance and reduce injuries.
You want to roll over each section and find the tightest spot and either rest on that spot for anywhere between 15-45 secs or you can roll over that one spot. Then basically find another tight spot and do the same. Do as much as you can and then switch to the other side. If it is too painful then stop and don’t put it over any injured areas.
These are some of the basic body parts to “roll out”. For more detailed instructions: http://www.customstrength.com/foamrollguide.pdf
nikkishapesla 
Ditto on the foam roller! It’s a great tool for working out!