Prepare for and recover from high-intensity workouts with the iFit Personal Massage Foam Roller. Use it for pre-workout stretching to reduce the risk of injury and post-workout muscle massage to minimize soreness and speed up recovery. The roller's ridged design promotes blood flow, enhances circulation, and boosts overall flexibility, aiding in faster progress toward your fitness goals. It also includes a professional exercise chart to guide you through various stretches and exercises with proper form, ensuring optimal training results. This portable foam roller easily fits in your gym bag, backpack, suitcase, or car, offering on-the-go personal massage to relieve muscle soreness and tension in your back, neck, and shoulders.