A 3-Minute Waist Massage

A great foam roller is like getting a wonderful massage, according to structural integrative specialist and goop expert Lauren Roxburgh, who’s also trained in body alignment techniques and certified in Pilates, nutrition, and pre/post-natal yoga.

“Over time, gravity and the weight of our upper body can cause the space between the ribs and the hips to get squished,” Roxburgh says. “That and all the slouching and working on computers we do contributes to a shortening and thickening of the waist. The roller helps your body work out those kinks.”

The reason foam rolling is so effective is that it manipulates your fascia, the connective tissue in our bodies that wraps our muscles and, at worst, may knot together to impede movement, slump posture, and cause pain. “The roller gets into the fascia in much the same way that a deep-tissue massage does,” Roxburgh continues. Foam rolling is easy, and takes up a sliver of floor space: Lie atop the roller, situating it under either side of your waist (make sure to do both sides), or under your butt, top of thighs, or any area you want to focus on. Ease back and forth, slowly, on the roller. The exercise is one of those hurt-so good situations that’s satisfying and sometimes intense, depending on how tight you are.

We love foam rolling not only because we can feel the difference when we do it regularly, but also because it takes minutes and the travel size roller nestles perfectly into a carry-on bag so that it’s easy to keep up the practice while you’re traveling. “The good news,” Roxburgh says, “is that while you need to do a bit of work, it really helps.”*

Lauren Roxburgh is a body alignment, fascia, and movement specialist with a private practice based in LA. She is also the author of Taller, Slimmer, Younger; and the creator of the LoRox Aligned Rollers.

*Individual results may vary. The views expressed in this article intend to highlight alternative studies and induce conversation. They are the views of the author and do not necessarily represent the views of goop, and are for informational purposes only, even if and to the extent that this article features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment, and should never be relied upon for specific medical advice.