Not Your Average Foam Roller Series
3 Live, Virtual Sessions
Sept 22, 24, 29 | 12-1pm ET/ 9-10am PT
$33
Why Does the Tool You Already Own Have So Much More to Give?
You probably know what a foam roller is supposed to do. Roll out your quads. Work on your upper back. Find the tight spot and go back and forth until something changes—or until you’ve had enough.
But what if rolling is only one way to use it?
Over three live sessions, we’ll turn that familiar cylinder into something much more versatile: a tool for movement, support, leverage, pressure, space—and a whole lot more possibility.
THE REALITY CHECK
Maybe your roller is sitting in a corner right now.
Maybe a physical therapist told you to buy it. Maybe you learned a handful of exercises. Maybe you know the classics: quads, glutes, upper back. Or maybe you bought the extra-firm, extra-nubby version because somewhere along the way you got the message that if pressure is good, more pressure must be better.
And then there’s the other possibility: you know foam rolling can be useful, but you’re never quite sure what to do once you’re on the thing.
So you don’t reach for it very often.
That makes sense. Most of us have been introduced to a surprisingly narrow idea of what a foam roller is for: find a tight area, put the roller underneath it, and roll.
There’s nothing wrong with that. Sometimes rolling feels fantastic. Sometimes stronger pressure is exactly what your body wants.
But that is only one option.
What if the most interesting thing about your foam roller isn’t
the rolling?
Pick up a full-length roller and suddenly you have something to reach with. Stand it on end and you have something to lean into. Put it underneath you and it can create support, lift, or space between your body and the floor.
Push into it. Reach toward it. Move over it or around it. Use it for leverage and traction. Let it support you just enough to make a movement available that wasn’t available before.
And, of course, you can lie on it and use your body weight to create compression.
What happens if you move this way?
What do you notice when you lean here?
What changes if you add pressure?
What happens if you use less?
Move • Notice • Respond
THE FRAMEWORK
At the heart of this series is a simple framework for learning to use the roller in relationship with what your body is actually telling you.
MOVE
Before deciding that something is wrong or needs to be fixed, we explore.
We reach, rotate, bend, lean, shift, roll and stretch. We change our relationship with gravity and the floor. We let the roller give us support, leverage and new ways into movement, and we notice what becomes available.
Movement is where we begin.
NOTICE
Your body gives you information constantly, but it isn’t always dramatic.
A place that feels tight. A movement that stops sooner on one side. A position you instinctively avoid. The unexpected relief when something finally has enough support.
You simply need enough space and curiosity to pay attention.
RESPOND
Your body might want movement or stillness, more support or more space. And sometimes, yes, it wants deep compression.
The point isn’t to decide ahead of time that gentle is better than strong, or stillness better than movement.
It’s to become more discerning about what you’re feeling—and develop enough options to respond to it.
Three Sessions. One Familiar Tool.
A Lot More To Discover.
LIVE ONLINE · SEPTEMBER 22, 24, 29
12–1 PM ET / 9–10 AM PT
SESSION 1: Possibility
We start by getting the roller into your hands and breaking the pattern of thinking you already know what comes next.
We’ll move with it before we worry about doing anything “correctly.” Use it for reach, support, leverage, rotation and mobility—and notice what becomes possible when you change your relationship to the roller.
This first session is about exploration: trying things, changing things, and discovering options you may not have known were there.
By the end of Session One: I had no idea I could use it like that.
SESSION 2:
Pressure + Choice
Now that the roller has more than one job, we can start making more deliberate choices.
We’ll work with traditional rolling and stronger compression alongside subtler forms of support and movement. Add pressure. Reduce it. Keep moving. Slow down. Let the roller give your body somewhere to go.
The question shifts from What can I do with this? to What does my body respond to here?
By the end of Session Two, you’ll have more options—and more confidence choosing among them.
SESSION 3:
Depth + Time
Now we’re ready to explore what happens when movement stops.
We’ll work with sustained pressure and pay attention to what changes when we stay. What are we looking for when we settle into an area? Why might we stay for three to five minutes—or longer? And how do you tell the difference between useful intensity and simply overpowering yourself?
This is where time becomes part of the practice. Instead of assuming that more pressure will create more change, we give the body enough time to show us what happens next.
By the end of Session Three, you’ll have a better sense of when movement offers more, and when staying might.
Sometimes we stay because the body needs time.
Is this for you?
This is not a stretching challenge, a "no pain no gain" rolling routine, or a quick-fix mobility hack.
It's a different relationship with a familiar tool.
Probably, if you already take care of your body.
You move. Maybe it’s yoga or Pilates, strength training, walking, mobility work—or the exercises your PT gives you. You already have ways of taking care of yourself.
But there are probably places that still puzzle you.
A tight spot that keeps coming back. A movement that feels different on one side. Somewhere you can’t quite reach or change, even though you’ve tried.
Or maybe your body feels pretty good, and you’re simply curious about what else is available.
You don’t need to know what fascia is, speak fluent nervous-system Instagram, or be particularly good at foam rolling.
You just need some curiosity about what might happen if you gave your body a few more ways to answer.
Have we met? I’m Renie.
I’ve spent more than 25 years with my hands on bodies.
That much time doing hands-on work changes the way you think about movement, tightness, pressure and the idea that every uncomfortable place needs to be “fixed.”
My work is deeply informed by myofascial release and by decades of paying attention to what happens when we stop imposing the answer and start listening closely enough to what the body is actually showing us.
That doesn’t mean I don’t use pressure. I do.
It doesn’t mean I think everything needs to be slow or gentle. I don’t.
It means I’ve learned to respect the difference between applying a technique because that’s what you’re supposed to do and choosing an approach because of what you’re actually finding.
Not Your Average Foam Roller Series takes what I’ve learned through all those years of hands-on work and gives us one beautifully simple place to explore it:
that foam roller sitting in your living room.
Not Your Average
Foam Roller Series
WHEN:
Three Live Sessions
SEPTEMBER 22, 24, 29
12–1 PM ET / 9–10 AM PT
WHERE:
Live on Zoom
60-minute sessions
30-day replay access
WHAT YOU’LL NEED:
Full-length foam roller required.
Enough floor space to move comfortably.
Internet connection.