1) Are you rolling too fast? Moving slowly allows the superficial layers of connective tissue to adapt to compression. Since connective tissue adapts to gradual compression, we allow rather than make something happen. Use your breath as your guide.
2) Rolling directly where you feel pain? Go indirect before direct.
3) Spending too much time on knots or tender areas? Work about 5 seconds near any tender spots. No pain, all gain!
4) Using the roller on your neck or lower back? Once you hit the end of rib cage (floating ribs), stop.
5) Drinking lots of water? As we rehydrate connective tissue in a localized area, that fluidity has to come from somewhere. Drink lots of water, both before and after MELT!
Want more? Check out the following links:
> Are You Foam Rolling All Wrong? (Christine Yu, DailyBurn, Inc. 3/14/2014)
> Foam Rolling and Self-Myofascial Release (Tom Myers, Anatomy Trains)