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A standard foam roller is a cylindrical fitness tool made of foam that is used for self-massage and myofascial release. It is typically 12-36 inches long and 4-6 inches in diameter. The foam roller helps to relieve muscle tightness, improve flexibility, and reduce muscle soreness and tension. By applying body weight and rolling it along the muscles, it helps to break up knots and adhesions in the fascia, promoting better circulation and range of motion. Foam rollers are commonly used by athletes, fitness enthusiasts, and individuals seeking muscle recovery and relaxation.