Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue. It also helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and boosts performance.
You can try some or all of the exercises Tom discusses in this video, use your foam roller in your own home in your free time whenever you have a spare ten or fifteen minutes.
Also, take a moment to view Dynamic Warm Up – Part 2