Simone de la Rue shares the 4-step, weekly foam-rolling regimen she never skips

Everyone’s idea of self-love is different. Maybe you like to cook yourself a healthy homemade meal, pick up a latte on the way to work, or treat yourself to a blowout after a particularly grueling workout. But for Simone De La Rue, it means taking the time every Sunday for a little myofascial release.

In a recent Instagram post, the founder of the dance-cardio workout Body by Simone—beloved by Reese Witherspoon, Jennifer Garner, Lea Michele, and more—shared her weekly foam-rolling session. She uses the foam roller right before she stretches and sticks to a four-part routine. After rolling out her back, she moves on to the iliotibial band (ITB), which runs down the outside of the thigh. Next, she rolls out her glutes and hamstrings and finishes off with her quads and adductors. “Apply as much pressure as you can manage. Find the tender spot and concentrate on hitting that for 30 seconds minimum, then release and roll out,” she writes.

Although De La Rue has a love-hate relationship with foam-rolling—it feels so good and so bad at the same time!—it benefits her greatly, since her life revolves around fitness. And no matter how often you hit the gym each week, she says making time to roll out your muscles will make you feel fantastic, too.

Your muscles might scream at you to stop when you hit their tender spot, but as De La Rue says, it’s “short-term pain for long-term gain.”

Here’s everything you should know about Simone De La Rue’s new app. Or, find out how she fires up her abs from every angle.