We all know that we need to stretch and relax before and after exercise. Some people say that we need to use a foam roller to relax our muscles before and after exercise. Some people are curious whether we should stretch first, use a foam roller first, or both. Which one should I choose? So do you think you should stretch or use a foam roller first after exercise? Let’s go take a look below!
Should I stretch or use a foam roller first after exercising?
When we exercise, we must first use a foam roller and then stretch. Foam roller rolling usually takes 5 to 10 minutes to reduce muscle density. The way muscles respond to injury, overwork, and overstrain is to increase density. This increase in density is often called a "nodule" or "trigger point." Massage, active relaxation techniques, muscle activation techniques, and soft tissue mobilization are all techniques for changing muscle density. We can think of foam rolling as ironing muscles. Foam rolling is a necessary step before stretching.
Static Stretching
Static stretching is required before training (this step is not required for maximal strength training). Once you have addressed the tissue density issues you can start changing muscle length. Many people in the community, including experts, recommend stretching your muscles when they are "cold", no need to warm up, just foam roll and then stretch. They believe that hot muscles lengthen and then return to their normal length. In fact, "cold" muscles may undergo some plastic deformation that actually increases their length. The posture should be standard during static stretching, and all areas should be stretched with as little discomfort as possible.
Dynamic warm-up
This is the final step, after foam rolling and stretching. Any potential reduction in explosive strength will be offset by a dynamic warm-up following static stretching. Dynamic warm-up is divided into linear active warm-up and lateral active warm-up. The linear active warm-up prepares the body for straight sprinting, and the lateral active warm-up improves lateral agility and speed.