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Foam Roller Exercises for Your Muscles Are adhesions deep in the longissimus dorsi of your sacrospinalis in need of kneading? Let’s put it another way: Does your butt hurt? Well, a simple closed-cell foam roller could be your cheap ticket away from pain – a solution just as effective as an expensive, full-body massage, and without the lavender-scented oil. SOOTHE YOUR MUSCLES Self-massage with foam rollers is all the rage among elite athletes – even regular gym goers (and not just because it feels good). In fact, it can help you train better and harder.