I’d
be willing to bet that when it comes to stretching, you fall into one
of two camps: Either you couldn’t go a day without stretching, or you
don’t do it at all. I know many people who make the effort to work out
often but refuse to put aside a few minutes afterward to stretch out
those tired muscles. Conversely, nearly everyone I know who has taken
the time to engage in deep stretching has become addicted to the
benefits it offers.
Whether you currently stretch or not,
there is one particular piece of equipment that you need to incorporate
into your routine when you do decide to stretch it out: a foam roller. As
its name suggests, a foam roller is literally a foam coated cylinder
that can be used in a number of ways to stretch and massage deep into
your tissues.
We have a foam roller here at the
Collective Evolution offices, and it’s not unusual to see us step away
from our computers throughout the day to roll out our back, hips, and
legs, among other body parts. The particular one that we have is the TriggerPoint GRID Foam Roller (13-inch), but that is just one of many affordable foam roller options available online.
Part of what motivates so many of us to
use it regularly here at the office is certainly how good it feels to do
so, but foam rollers also offer a number of key benefits. Here are 3 of
the most well-recognized benefits of stretching with a foam roller:
1. Helps Prevent Injury
While stretching is often used as a form
of treatment for many physical injuries, stretching with a foam roller
can be a very effective means of avoiding injury in the first place.
That’s because it allows for self-myofascial release.
Myofascial release is a form of massage
that loosens up sore muscles and tight joints when done before exercise
and aids muscle recovery when done after exercise (source).
When used correctly, a foam roller can safely apply pressure to
different areas (without needing to pay for an expensive massage
session).
2. Improves Flexibility
A foam roller helps to improve our
overall flexibility by reducing muscle tension in whatever areas we
choose to roll out. It does this by massaging the underlying fascia,
which is the key to keeping your muscles moving with ease.
I particularly love to stretch out my
legs on a foam roller prior to playing ultimate frisbee, since I know
just how taxing and unpredictable the sport can be on my legs. And I’ve
noticed that when I don’t take the time to stretch before a game, I am
not nearly as flexible.
3. Improves Circulation
Blood flow is beyond critical to our
overall health. Blood carries oxygen throughout the body, and when it’s
not flowing properly, our cognitive abilities are impaired and our
immune systems weakened (source).
By really working deep into our fascia,
foam rollers allow us to break up some of the tighter areas in our body
where blood already is or may soon become restricted.
Note: As with all forms of physical
exercise, use of a foam roller should always be done with caution and
care. If you have any hesitations about incorporating one into your
routine, please consult with a trusted body care professional. I also
suggest reading 5 Foam Rolling Mistakes to Avoid to minimize your chances of using it incorrectly.
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