Here's the scoop...
When the main portion of your workout is finished, your muscles still need attention. Performing a complete foam rolling routine in conjunction with some static stretches will help your muscles heal well and minimize soreness. Foam rolling may hurt at first for some people, but this is simply telling you that your muscle really needs it. (You can read all about muscle soreness here.)
Always devote a good 5-10 minutes at the end of your workout to foam rolling. This may feel very awkward at first, but it will quickly become your favorite part of the workout.
Follow along with the video as you learn the movements. Be very thorough, executing each position perfectly. When you are finished foam rolling, go ahead and perform a thorough stretching routine.
3 Hip flexors
4 Adductors (inner thighs)
5 IT bands
7 Upper back
5-10 strokes per position