Is post-exercise muscle soreness getting in the way of your daily life?
Although having muscle soreness following a workout is normal for most athletes and gym-goers, it doesn’t mean you have to suffer through it day after day. Incorporating some foam roller exercises into your daily workout routine can stave off much of the soreness you may experience.
Most athletes and those who have regular fitness routines typically work out for days in a row despite the sore muscles they may have. Because of this, many use a foam roller to supply the pain release their muscles need.
Since high-intensity exercise often causes muscle soreness, it is important to include a routine that is designed to help reduce the soreness so you can continue with your daily activities. Using a foam roller is a great way to combat any tenderness you may experience after your workout.
Whether you are recovering from a heavy strength training session or an intense cardio workout, the benefits of foam rolling can help relieve some of the stresses caused by the routine.Here are some benefits of foam roller exercises:
By focusing on the larger muscle groups, you will easily be able to find those trigger points that are causing the tension in your muscles. The foam roller is designed for you to roll it over the various parts of your body.
Once you have chosen the target area, you will slowly glide back and forth until you find a tender spot. When you have found the area needing some attention, slow the motion down and isolate the area by moving only a short distance on either side of the sore muscle. Continue to roll and add pressure for about 10-30 seconds, depending on your level of tolerance.
If you are just starting out with a foam roller, it is suggested that you go slowly and hold positions for less time until you get used to the pressure it causes. Most people starting out will hold a specific position for about 10 seconds then work their way up to holding for about 30 seconds on affected areas.
As with most exercise and stretching routines, it is always important to listen to your body for any pain that is not associated with regular soreness. Additionally, if something is causing you extensive pain during the session, you should stop and assess for other issues that may require a healthcare professional’s opinion.
When it comes to working out, it is important to make sure you are including variety in your daily routines. This is because your muscles and joints need rest in between sessions to ensure they are working properly. Depending on the type of workout you participate in, you may need to vary your foam rolling exercises to match.
Below are some of the best foam roller exercises you can do after just about any workout session. Remember that it is recommended that you warm up before stretching any part of your body to reduce the chance of injury.
Whether you are suffering from poor posture, or recently went through a grueling upper back workout, a foam roller will get back in top form in no time.
Here are the steps to properly stretch your upper back:
Many people suffer from lower back pain for various reasons. Because of this, it is vital that you not only exercise to build strength in this area, but you also need to take the time to stretch the low back area using foam rolling stretches for better mobility. Watch the video or keep reading for an explanation of the proper form:
Your lat muscles, which are found just below the armpits on your back, just outside of the shoulder blades, are an area of your body that gets a lot of work and is vital for good posture. Because of this, you should take care of them by giving them the foam rolling stretching they need.
Here's how it's done:
The glutes are an area that requires quite a bit of extra care that a foam rolling routine will provide. Whether you are focusing on them during your workout or sitting at a desk for a majority of the day, the glutes tend to take a beating. That is why this stretching routine is the perfect way to end the day.
It is important to stretch out and get blood flow to the quadriceps often. A foam roller is a great way to accomplish this.
Here's how this stretching exercise can be done on just one leg at a time, if you prefer.
Your hamstrings are a part of your body that sees a lot of action in the gym as well as in your everyday life. It is vital that you provide a great foam rolling routine that will give them the support they need.
If you are a runner, then you are probably familiar with the soreness that occurs along your IT, or iliotibial band. This is the connective tissue that runs along your outer thigh area from the hip to the knee. Finding foam roller moves to stretch this area is a good way to reduce the tenderness.
Stretching with a foam roller is a great way to help your muscles recover from the brutal work they endure on a daily basis. However, it is also important to consider adding supplements to your regimen. Here are a few recommendations.
RESTED-AF is our recovery formula that is intended to help you get the deep sleep you need for muscle breakdown recovery. Adding this can help you recover while getting the sleep you need to keep going with your routine.
HYPERADE is our electrolyte replacement formula that is designed to help restore the muscle glycogen that you tend to lose during a high-intensity workout. This supplement can be taken before, during, and after a workout to help you maintain and replenish your electrolytes. Thus allowing you to train longer and harder while allowing your body to recover faster.
Overall, when it comes to working out, it is important to also take care of the muscles that you work so hard at building. Finding the best foam roller exercises can do wonders for your muscle recovery process. Keep in mind that when building the right workout routine for yourself, it is important to consider splitting your muscle groups and adding in a stretching routine at the end to get the best results.