The objective is to apply pressure to soft tissue that may be tight, constricted, or containing adhesions (scar tissue). You can position your body in various positions and move with your arms and/or legs. While SMR rolling can be used on almost any part of the body (those with new injuries or recent orthopedic surgeries should see a physical therapist for guidance), a basic rule of thumb is: pain=poor tissue quality. The goal is to regularly work these areas until there is no discomfort.
Above is my HTS premium foam roller (for sale, $40ea), which I use with my clients. Other, foam rollers are sold in stores and on-line, but I designed this one to be the most effective, highest quality, and highest durability.