ProSource Sports Medicine Foam Roller is a must have for any athlete no matter if you are just starting to work out or already a seasoned pro. Implementing foam massage fitness rollers before or after your workout routine as well as on recovery days are great for improving muscle flexibility and tightness, decrease lactic acid, decrease muscle fibrosis, as well as decrease your risk for injury. Foam rollers can be used on your upper back, pecs, lats, glutes, hamstrings, adductors, neck, shins, feet, quads, it bands, and hip flexors. On ProSource 13x6 Sports Medicine Foam Roller, "the bumps" are evenly spaced between one another, so several of them simultaneously contact your body during most exercises. However, with a slight shift of your body, you can reduce or increase the area of contact. By elevating your bodies pressure on your medicine foam roller you will feel a deeper, more penetrating massage and relief.