Hi Active Sports Grid Foam Roller LIFETIME WARRANTY Great for Runners, Back, Prevent Injury and warm up. Includes foam roller benefits and exercises positions and stretches PREVENTS INJURY - The foam roller, like traditional stretching, is a great tool for lengthening and elongating muscles, but its benefits are especially helpful for runners, who often suffer from tight and fatigued muscles. HELPS WITH RECOVERY - As part of a cool down, the rolling helps to flush out blood that has pooled in the working muscles and allows fresh nutrients and oxygen to come in and begin the healing process. SELF MYOFASCIAL RELEASE (SMR) - Research shows that the pain, muscle tension, and corresponding diminished blood flow (decreasing both performance and recovery) that are caused by overuse, trauma, or even inactivity can all be improved or even nullified by SMR GREAT FOR WARM UPS - It serves to get the blood flowing to the areas that maybe arent receiving as much blood flow and helps to reduce tension in muscles. BETTER RESULTS FROM YOUR WORKOUTS - The problem is that if you dont foam roll first, your muscles are likely too tight when you start your workout, which means you cant get deep enough into whatever youre doing, and you dont get the best results.