Flexibility and Flow – Foam Rolling

Flexibility and Flow - Foam Rolling are you looking to improve your flexibility and feel a lot better when you move?

Look no further than foam rolling (FR)! Incorporating FR into your fitness routine can help enhance your flexibility and promote a fluid range of motion.

By targeting specific muscles and applying gentle pressure,

FR can effectively release tension and improve flexibility and flow. Say goodbye to tight muscles and hello to increased mobility with the power of foam rolling.

Flexibility and Flow has been the topic here at Completely Fit for the month of October. If you would like to learn more be sure to subscribe to the CF Newsletter.

Foam rolling, also known as self-myofascial release (SMR), has gained popularity for its potential benefits in flexibility, recovery, and injury prevention. 

Here are a few of the basic facts about foam rolling:

1. Increases Range of Motion: FR can improve flexibility and range of motion without negatively impacting performance. Research shows it can help increase joint range of motion when performed before activity without reducing muscle strength or power. Unlike static stretching injury rate was not increased if rolling was used prior to a game or practice.

2. Aids in Muscle Recovery: FR post-exercise can reduce delayed onset muscle soreness (DOMS). Studies suggest that it helps with muscle recovery by enhancing blood flow, reducing muscle stiffness, and speeding up the recovery process after intense workouts.

3. Reduces Muscle Soreness: According to research,FR can alleviate muscle soreness and tightness, especially when performed consistently. It can decrease pain perception in muscles and reduce soreness from the buildup of lactic acid after exercise.

4. Improves Blood Circulation: By applying pressure to muscle tissues, FR helps improve blood flow and circulation. This boost in circulation assists in faster muscle recovery and helps prevent injury by promoting better muscle health.

5. Temporary Benefits for Flexibility: While FR can provide short-term improvements in flexibility, studies suggest these effects may be temporary and most effective when combined with other stretching or movement exercises. (At Completely Fit we use activation exercises to increase the benefit).

6. Promotes Muscle Relaxation: FR stimulates the central nervous system, which can trigger a relaxation response in muscles, helping reduce muscle tension and stress. This effect can be beneficial both before and after workouts.

7. Enhances Recovery from High-Intensity Workouts: Research indicates that incorporating FR as part of a recovery routine after high-intensity workouts can improve subsequent athletic performance by reducing muscle fatigue and improving recovery time.

8. No Long-Term Negative Effects: Unlike static stretching, which can sometimes lead to decreases in strength or performance,

FR does not appear to have any long-term negative impacts on muscle function, making it a safe practice for athletes and non-athletes alike.

Want to start incorporating foam rolling into your fitness routine? Click the button below to download your free copy of the Beginners Guide to Foam Rolling. The guide will show you how to roll, best practices and the rollers we prefer to use on ourselves and our clients.