The GRID: One Tool to Strenghten and Stretch

Up until a year or so ago, you'd walk into a sporting goods store and probably see the standard white foam roller collecting dust in a corner, right next to the mainstream stability balls and the selling-like-hotcakes balance boards. But lately, foam roller classes are appearing on health club schedules and personal trainers are toting upgraded PVC versions to clients' homes to use as an integral part of core training and stretching. This newly popular exercise gadget -- once the sole domain of physical therapists for use in injury rehab -- is poised to become the next big fitness craze. So, what can it do for you?

The channels and varying surface of The GRID foam roller allows blood and oxygen to transfer to promote elasticity and deliver a precision massage that feels like the human hand. The GRID, which costs about $40, also makes the basic exercises such as a squat or sit-up and all kinds of stability-inspired ab crunches much more effective. Traditional exercises such as planks and bridges are modified with the body positioned on The Grid. And it's travel-friendly, too.

You can also roll out tight or sore muscles all over your body. When you feel a knot, stop and slowly roll that part over the foam roller like a self-massage. Rolling your legs, back and big muscles groups on the foam roller is also a great warm-up prior to cardio because you increase oxygen flow to working muscles.