Gaiam's foam roller will treat your muscles to a deep massage. This will gently releasing built-up tension and loosening stiff muscles while elongating and aligning your spine. The Gaiam foam roller comes accompanied by a handbook and online guide that'll teach you gentle roller exercise routines. These are aimed at relieving stress and muscles tightness, increasing your circulation and showing you how to self-massage troubling trigger points. This kit includes a 46cm muscle therapy foam roller with a 15cm diameter and acess to an online muscle therapy video presented by fitness instructor James D'Silva.