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You Need to Warm-Up Better: Foam Rolling

July 23, 2015 2 min read

If there's one fitness mistake I see more than anything else it's people not adequately preparing their bodies for workouts. I'm sorry, but doing 5 minutes on the elliptical while reading a gossip rag does not constitute a good warm up. A real good warm up should include the following: 1. Self - myofascial release, usually by foam rolling. 2. Muscle activations and joint mobilizations. 3. A gentle slide into more vigorous activity. This post will cover foam rolling. If you haven't yet incorporated foam rolling into your fitness routine, start right now. There's some debate and difference of option as to when to foam roll; before, after or between workouts. I'm a big believer in doing it before working out. Self myofascial releasee is like giving yourself a massage.  It helps to loosen right fascia and muscles, increases blood flow and physically prepares the body for what's to come next. Training a tight and stiff body will not only make you stiffer and tighter but also prevent you from getting the most out of your hard work. Kiss your gains goodbye and say hello to injury. But another very important aspect -- and perhaps the reason I do it most for-- is establishing that mind-muscle connection. This is a chance for you to commune with your body. As you roll check in with your various parts. Do they feel tight? Are they sore? Or are they itching and ready to be used and abused? Try to do your foam rolling in relative peace and quiet. Get your head in the game. Then go hard. The more muscle motor-units you can control and summon to work the more effective your workout will be. Some people prefer to roll after workout in conjunction with stretching. Studies show that it increases muscle damage (in this case that's a pretty good thing) but speeds up recovery time. Foam rolling is also a great to do on rest days, as a sort of active recovery. Do you follow us on Instagram? [caption id="attachment_99757" align="alignnone" width="100"]snapchat snapcode @BodyRockTV[/caption]    

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