WHY STRETCHING AND FOAM ROLLING ARE ESSENTIAL FOR POST-WORKOUT RECOVERY

It’s no secret that stretching and foam rolling is essential for recovery after a workout. However, many must learn that these activities can benefit different workouts.

THE IMPORTANCE OF GOOD STRETCHING

You may be at risk for injury if you neglect to stretch appropriately before or after your workout. Muscles that are not stretched properly are more susceptible to strains and tears. Additionally, tight muscles can lead to joint pain and limit the range of motion. Therefore, stretching regularly before and after your workout is essential. Suppose you need help with how to stretch correctly. In that case, many resources are available online or from a certified personal trainer. Neglecting to stretch can also lead to poor recovery after your workouts, so make stretching a priority in your workouts!

DYNAMIC AND STATIC STRETCHING

Did you know there are different types of stretching? There’s more to it than just reaching for your toes. Below,  Total Health and Fitness shares some insights on the importance of stretching.

DYNAMIC STRETCHING

This type of stretching is designed to improve overall agility and performance by actively tensing muscles and exploring joints’ full range of motion. Dynamic stretching can be performed before and after exercise for optimal results. It will vary depending on the results you are working on with your trainer.

Examples of dynamic stretches

The trainer will select specific stretches, but here are some common examples:

• Torso rotations:  Rotate your body, twisting to the left and right and swinging your arms along your torso.
• Walking lunges:  alternately step forward with one leg and return to the starting position.
• Leg swings:  Bend to the side and swing one leg back and forth, bending at the hip.

STATIC STRETCHING

Static stretching is excellent for cooling down after a workout and restoring your muscles to their pre-workout length. You can achieve this recovery goal by holding a comfortable stretch for a minute and repeating it several times during your cool-down.

Examples of static stretching

Again, your specific stretches may be described by your trainer, but some common examples include:

• Hamstring Stretch:  Place your heel on the ground or an elevated surface and flex your foot to point your toes toward the sky. Hinge at the hip and lean over your extended leg to create a static stretch in your hamstrings (behind your hip).
• Quadriceps Stretch:  Bend your knee and hold your leg behind your buttocks, keeping your knee parallel to your standing leg. Maintain a stretch in your quadriceps (front of your thigh).
• Shoulder stretch:  Place one hand on your chest and hold it in place with the other hand. You will feel a stretch (back of your shoulders) in your deltoids.

FOAM PLASTIC ROLLING

Foam rolling releases tension in the fascia, ligaments, tendons, and muscles. Think of it as a form of self-massage to help you recover from a workout. Regular rolling can relieve muscle tension, break up knots, and increase muscle blood flow. It is often used on the legs, back, and arms. Foam rolling is a great way to help your body recover from a workout and prevent injury.

HOW TO USE A FOAM ROLLER

Start by lying on the floor with a foam roller underneath your body. Roll slowly back and forth on the foam roller, stopping at any tight or sore areas. Spend more time rolling in these areas until the pain subsides. Foam rolling can be done before or after a workout but is especially helpful after a workout when muscles are tired and need extra attention.

You can also use it for static recovery positions by placing the roller under your spine and holding the prone position. Your arms and legs should be comfortably out to your sides, allowing the roller to improve your posture by opening up the front of your body. You can also place the roller under your buttocks (either end of the roller is behind your hips) with your knees bent and your feet flat on the floor.

FOAM ROLLER LACROSSE BALLS

Lacrosse balls are a great alternative to foam rollers. They are small and compact, making them easy to travel with. Lacrosse balls can target specific body areas that require special attention, such as the bottom of the feet, glutes, or thighs.

To learn more about the type of exercise and recovery program you should implement to achieve your goals,  contact  Total Health and Fitness today.