Have you ever felt tight after a workout? That’s because when you exercise, your muscles produce waste products that cause inflammation. Stretching and foam rolling is crucial to removing them and feeling light and flexible again!
But wait, there’s more! Before you forget about stretching and foam rolling today, let’s discuss what these practices are all about and show you how to do them correctly:
WHAT IS STRETCHING?Â
A form of physical activity that involves lengthening and elongating muscles. Stretching helps improve range of motion, flexibility, and posture.
Stretching is essential for many reasons – for athletes and non-athletes alike!
- PREVENT INJURIES
By stretching regularly, you lengthen your muscles and improve your range of motion. This means your muscles are less likely to become strained or pulled during physical activity.
- IMPROVE POSTURE AND ALIGNMENT
If you have tight muscles, they can throw your body off balance and cause pain. Stretching regularly can avoid this.
- INCREASED FLEXIBILITY AND RANGE OF MOTION
This is especially important as you age, as your muscles tend to shorten and tighten. If you want to move freely and without pain, stretching is necessary!
HOW TO STRETCH CORRECTLY
To get the most benefit from stretching and avoid injury, keep the following in mind:
BE SURE TO WARM UP BEFORE STRETCHING.
This can be done by engaging in light physical activity or taking a hot shower.
NEVER STRETCH TO THE POINT OF PAIN.
The stretch should be gentle and comfortable. If you feel pain, stop immediately.
BREATHE DEEPLY WHEN YOU STRETCH.
This will help saturate the muscles with oxygen and improve overall blood circulation.
HOLD EACH STRETCH FOR AT LEAST 20-30 SECONDS.
This will give your muscles time to lengthen and relax.
HOW DOES FOAM WORK?Â
Foam rolling works by applying pressure to the muscles to break up knots and trigger points and increase blood flow. Like stretching, foam rolling is a great way to warm up and has many benefits! These include:
- Pain reduction
- Injury prevention
- Relieving muscle tension
- Improving range of motion
HOW TO APPLY FOAM CORRECTLY
To avoid any mistakes and  get the most out of foam rolling, perform each move keeping the following tips in mind:
START WITH A SOFT ROLLERÂ
You can gradually move on to a more rigid roller as you feel more comfortable.
ROLL SLOWLY AND MINDFULLY
Don’t try to walk too fast, as this may cause pain. Avoid rolling over bony areas or joints.
STOP IF YOU FEEL PAIN
Rolling foam shouldn’t be painful. If it is, you’re probably doing it wrong.
AFTER THIS, DRINK A LOT OF WATER.
This will help remove toxins and reduce inflammation.
PERSONALIZED COACHING FROM TOTAL HEALTH AND FITNESS
Stretching and foam rolling are great ways to improve flexibility, range of motion, and overall well-being. However, they are only part of achieving your health goals. If you want to see results, you must pay attention to all parts of the equation.
