Problem 2: Self-diagnosing pain
Why this is bad: It’s always best to leave pain diagnosis to an expert. For instance, suffering from lower back pain can often be a symptom of imbalances in other areas like the hips – so hyper-extending over a foam roller won't necessarily fix your problem. You'll need to learn correct release strategies that are unique to your individual problem.
Do it right: Invest in a mobility assessment. A movement expert, physical therapist or well-qualified PT should be able to diagnose your issues and design a unique mobility program for you.
Problem 3: Only rolling for mobility
Why this is bad: Sorry, you're not done yet. If you don't follow up your foam roll practice with dynamic mobility drills in the same area, you're only doing half the job. Restoring movement to your joints helps improve overall functional ranges of motion.
Do it right: Incorporate dynamic movements, like hip extension stretches, after you release tightness in your quads and hip flexors with the roller. Remember this mantra: Release, Move, Improve. Got it?