1. No-pain quads Place roller under upper thighs, legs relaxed and straight. Slowly drag legs together and apart (like in jumping jacks) 5 times. Repeat with roller halfway down thighs and then just above backs of knees.
  2. Ache-free back Start on back with roller under middle of pelvis, knees bent and feet flat on floor. Keeping legs together, raise knees over hips. Slowly rock knees side to side 3 times, massaging lower back (watch a demonstration here).
  3. Loose shoulders Place roller under upper back, hands behind head. Slowly curl ribs forward to move roller down back to bottom of ribs, then quickly return roller to upper back in a gliding motion. Repeat 4 times. More from Prevention:The Ultimate Foam Roller Workout