I'm Dan Scheldon and in this video I'm going to teach you one of my biggest secrets to stay in healthy and that's muscle recovery. Now rolling out your muscles is one of the best self-maintenance things you can do to reduce soreness and prevent injury. I like to start with the largest muscle group in the core, the glutes. Now most people like to use a foam roller or rolling stick but I've found that a hard rubber med ball is much more efficient and effective as the curvature of the ball allows you to roll out those knots and scar tissue better than a flat foam roller. Next roll out the IT bands. This is the thick band a connected tissue that runs from the outside of your hip to the outside of your knee. Next roll out the hamstrings. Make sure to roll down the length of the muscle and dig out any knots or problem areas. Make sure the med ball is firm enough so it doesn't warp under weight. I usually suggest a 6 pound ball or heavier. Roll over and start to get the hips and hip flexors. Rolling out with a med ball allows you to pinpoint these smaller muscles easier than a foam roller. The quads. When you find a knot or scar tissue you will feel it. It's painful to roll out but it's necessary to keep your muscles working properly so you can prevent injury. Make sure to thoroughly roll out the groin and calf muscles. These weaker muscles are more prone to injury when they have to overwork to the larger muscles shutting down. After you've rolled out the muscles in your legs, roll out the muscles in your lower and upper back. An upper body injury can keep you from competing just as easily as a leg injury. You need to roll out the lats, shoulders, triceps and chest. Rolling out your muscles daily will help you to reduce injury and perform at your peak physical ability. You can also do an abbreviated rollout before workout or competition to activate those muscles before rigorous activity.