Published: Jun 15, 2012 3:51 PM EDT
Updated: Jun 15, 2012 3:59 PM EDT

FORT MYERS, Fla.- Wouldn't it be nice to end every long day at work, or workout session, with a deep-tissue massage to help ease your muscles? Although we can't always spring for a trip to the spa, we CAN use a Foam Roller at home or in the gym to help prevent injuries, improve flexibility, and even reduce cellulite! Wink News Fitness Expert Mike Drumm is here today with Strength and Conditioning Specialist Scott Cole to explain the benefits of Foam Rolling and demonstrate 5 simple moves you can do right now!

5 Simple Exercises
1)      Upper Back Roll Out: Hands behind head, lay with the roller just under the shoulder blades. Push with your feet and roll from your shoulders to mid-back. Great after a long day sitting at your desk or standing up.
2)      Calf Roll Out: Great after a run. Sit on the ground with yours legs crossed and place the roller under your calf. Support your weight with your hands and roll from your Achilles to the back of the knee. Stop on really sore spots and let the muscle sink into the roller.
3)      Glute/Thigh/IT Band Roll Out: Place the roller just under your butt and roll the length of your glutes. You can also lean to the side and work your outer thighs.
4)      Shins: Start on your hands and knees with the roller under your shins just below the knee. Roll from your knees to your ankle.
5)      Quad Roll Out: Simply lay on top of the roller using your hands for balance and work the front of the thigh from the hip down to the knee.