FOAM ROLLER: A bodybuilders best recovery tool

If you’re not using a foam roller, you may be missing out on one of the easiest ways to reduce muscle pain and increase range of motion. Self-myofascial release (SMR)—exercises that break up muscle adhesions (knots)—should be considered a must for any hard-training guy. And all it takes is a few minutes before or after your workout. But a dense foam roller is much more versatile than you’d think, and can help you train in brand new ways. Try these three unique moves and you’ll never look at a foam roller the same way again.

1. PUSH-UP

Place two foam rollers parallel with each other, shoulder-width apart. Get into pushup position with a hand grasping each roller. Perform a pushup without letting the rollers move; this will improve grip strength and stabilization.

2. PEC STRETCH

Lie on your back so that the foam roller runs straight along your spinal column.Retract your shoulder blades and hold for 20–30 seconds so you feel a stretch in your pecs.

3. BOARD PRESS

In lieu of a proper board press, a roller can take the place of a three- or four-board. Tuck the roller (or half-roller) under your shirt and get benching. The restricted range of motion will help you work on your lockout.

Visit the Body Boyz United website for more fitness training tips: www.bodyboyzunited.com

Openly Gay Athletes

John AmaechiIn: In February 2007, after his retirement from the NBA, Amaechi became the first former NBA player to come out publicly after doing so in his memoir Man in the Middle. Since then he has been regarded as "one of the world's most high-profile gay athletes,"

Jason Collins Retires

NEW YORK (AP) — Jason Collins, the first openly gay player in one of the four major North American professional leagues, announced his retirement Wednesday after 13 years in the NBA.

"It's time and I'm very much looking forward to the next steps," Collins said during a press conference Wednesday before the Brooklyn Nets played the Milwaukee Bucks.

The 35-year-old Collins disclosed his plans earlier in a first-person story for Sports Illustrated. It's the same forum he used in April, 2013, to publicly reveal his sexuality. He was signed by the Nets in February and played 22 games for the team.

Michael Sam: Coming out the right thing to do

ST. LOUIS (AP) -- Michael Sam says in a TV documentary airing Saturday night that coming out as gay was the right thing to do.

The Oprah Winfrey Network said in a release that the 90-minute program followed by a one-on-one with Winfrey and Sam was the player's first TV appearance since being cut by the Dallas Cowboys in mid-October. After one day of filming last spring, the Rams pulled the plug on the network's plans for a Sam documentary during training camp.

Giants David Tyree Remorse

The New York Giants' new director of player development, who is known both for his game winning catch at Super Bowl XLII and his staunchly conservative religious views, says he has turned over a new leaf.

After being named to the Giants new post, it was revealed that Tyree had had a history of statements and tweets opposing LGBT rights, including a 2011 tweet in which he asserted that people can change their sexual orientation that there is "no scientific data to support the claim of being born gay."