The Big One Foam Roller can help break up muscle knots, allowing you to properly prepare for exercise, or recover your muscles after a workout. The foam roller allows for easy, affordable massage therapy, no matter if you're at home or the gym. This foam roller can be used on all muscle groups: neck, shoulder, arms, upper and lower back, IT bands, glutes, quads, hamstrings, calves, and more! The Big One features a sleek and powerful design - thick & heavy-duty foam, sturdy design, and a smooth, easy-to-clean surface with no deep grooves that trap bacteria. Its solid surface enables the user to massage the entire muscle, and won't bend or break out of shape. Plus, its compact size (15" by 5") and light weight make it convenient to carry in your gym bag or during travel.