How Do I Foam Roll and Stretch?

The simple but versatile foam roller and Stretch Out Strap can be used to soften, stretch, and re-align the muscles in order to relieve tension, promote recovery, and prepare the body for additional training. Benefits of foam rolling include:

• Improves circulation throughout the skin, fascia, and muscles. Through improved blood circulation, more efficient exchange of nutrients and waste products occur at the cellular level improving recovery. 
• Lengthens short (tight) muscles, tendons, and ligaments. Some muscles (i.e. hip flexors) and tendons/ligaments (i.e. iliotibial band) are prone to shortening, and are difficult to effectively stretch and apply therapeutic pressure. But with a foam roller, you can apply deep pressure massage to such areas and lengthen shortened tissues, thereby preventing physical imbalances that can predispose you to injury.
• Improves mobility and range of motion. Studies by the National Strength and Conditioning Association reports knee joint range of motion (ROM) increases of 12.7% and 10.3% at two and 10 minutes, respectively, following two one-minute bouts of foam rolling of the quadriceps.
• Increases training efficiency. A study published in 2013 in Medicine & Science in Sports & Exercise reported reduced muscle soreness one, two, and three days after an intense workout increasing training efficiency.

The following videos give you an introduction to foam rolling and stretching.  For a hands-on learning experience, join us at our next This is How We Roll and Speed Stretch workshops.