Foam rolling is a super effective practice you can add to your warm up or cool down routine that can help you feel even more loose and limber. When you work out, fasciathe connective tissue that surrounds your musclescan stiffen, and over time, painful knots can form. Foam rolling, a form of self-myofascial release , breaks up those adhesions, in turn improving your range of motion and reducing muscle soreness. Think of it as a DIY deep-tissue massage.

So why do so many guys skip foam rolling? It takes a little bit more effort and people just want to jump right into their workout, says Noam Tamir , CSCS, owner of TS Fitness in New York City. And after theyre done, they feel like theyre finished, and they just want to go. Thats why it makes sense to invest in your own foam rollerif you beeline out of the gym before you roll out, you have no excuse not to wrap up your recovery routine at home.

When you set out to buy a foam roller, you have a few things to consider. First, how dense do you want it to be? The denser and stiffer the roller, the more intense the pressure will be on your achy muscles.

Similarly, the rollers surface texture affects the intensity of your self-massage. A smooth cylinder provides even pressure and is ideal for beginners, while a knobbier surface allows for more targeted massage. Finally, while most rollers are around six inches in diameter, their length can range from as short as four inches up to 36 inches. Smaller is better if you want to travel with it or dont have much space for stretching; longer rollers provide more stability and versatility, making them ideal for beginners.

Ready to roll? Here are 12 standouts for your home gym.

Aimerday Premium 2.0 Pro 4-Speed

The luxe roller from Aimerday gives you the ability to roll out in four different vibration settings, so you can target every muscle group with varying levels of intensity. As an added bonus, you can charge your phone after your roll using the USB port.

NextRoller 3-Speed Vibrating Foam Roller

NextRoller adds a ridged texture to go along with its three speed settings, brining an extra dimension to your roll. The additional element takes your stretch and turns it into a massage.

Brazyn Morph Bravo Foam Roller

You might recognize this handy roller from the hit TV show Shark Tank. The tool is much more than just a gimmick, thoughthe highly portable convertible design allows you to break down the full-size roller into a 2-inch thick, 1.5 pound slab you can slide into just about any bag.

Hyperice Vyper 2.0

A favorite of pro athletes, this foam roller employs three vibration speeds to further relax and rejuvenate your sore muscles. At 14 inches in length, its an ideal size for targeting harder-to-reach areas like in between your shoulder blades.

SKLZ Hydro-Roller

This water bottle-foam roller combo is perfect for guys who need recovery on the go. Use it to warm up before your pickup basketball game, while youre on vacation, or as an alternative to the overused cylinders at your gym.

The Best Ways to Foam Roll Your Upper Body: