Safe and effective guidelines for self myofascial release techniques with the foam roller. Address chronically tight or hypertonic muscles such as the erectors, latissimus, piriformis, the hamstrings, the calf, scapular stabilizers, quadriceps and hip flexors. When these tissues become chronically tight or hypertonic, they can pull bony structures and prominences such as the pelvis, the vertebrae and the shoulder girdle out of alignment, leading to a host of pathological issues involving chronic pain.