For each exercise, slowly roll back and forth as described for 20 to 30 seconds to start and up to 5 minutes per exercise. You should not be moving at more than one inch per second. As you roll, take deep, slow breaths to help your muscles relax. Always avoid rolling onto your joints and bony prominences such as your knee cap- the roller should stay positioned under your muscles at all times. If you hit a particularly tight or tender spot, stop rolling and apply direct pressure for 5-30 seconds, then rock that area back and forth slightly until the pain subsides.