This HIT Fitness grid roller is an excellent stretching tool. They can be used pre or post workout to aid muscle recovery and increase flexibility. Rolling has become an essential part of many elite athletes training regime from rugby players to GAA players who use it to reduce recovery time and prevent injuries. Specifications: Grid Foam Roller 45cm x 14cm Deep ridges to penetrate deep into muscle tissue Dense and long lasting Useful flexibility and stretching tool Easily transportable Strong PVC centre, supports up to 320lbs FITNESS TIP:The HIT FITNESS Foam Roller range can be used both before and after bouts of strenuous exercise to release tight muscles, improve mobility, and improve overall range of motion of specific body parts. Ideal to be used to target calves, hamstrings, quads, ITB & TFL, glutes, abductors and back. The ridged surface targets deep in the muscle tissue to relieve tension and knots. They are denser than many traditional rollers meaning they are durable and longer lasting. Light and compact, they are easily transportable meaning they can be used in the gym or at home. A common question users have before their first use, is will using a foam roller is going to be painful. Much like a deep tissue massage, it can be quite uncomfortable. Your muscles and fascia may be in bad condition, and using a foam roller, especially in the beginning can make you aware of this. Remember it is a therapeutic device, and the benefits will increase over time, as the negative side effects diminish.