Foam Rolling Tips

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[{"selector":"#anim-5bca1eb2-3083-494f-a7cd-89316636bae6","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d100b3c4-db1e-418c-ab9c-92e44d100305","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8704adc8-edbe-41c3-b915-b4c68839663b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(7.105427357601002e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":200,"duration":1500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e22b739d-946c-4c21-bccc-d949c726537e","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9ad6b1e0-46dd-4643-8c4c-70f65c904420","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-26a59bb0-b683-437a-a1a4-15d339107a72","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a23aef31-c668-4932-aff2-a2931732d324","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Have you wondered what foam rolling is, or if you're doing it correctly? Here are my top foam rolling tips to maximize your workout recovery! <Click here for the full article>

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[{"selector":"#anim-a6c91a69-bdcc-4c7c-b81f-c5cc0fb53342 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-37a5f5dd-c737-412c-baa2-ce0b094edf00","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a94838b8-31b3-43a3-808d-261a6df4f1de","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b49b3b9e-db08-4292-8ef8-3f9920908c30","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":1000,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-639c28fe-44cf-4276-aa0c-9dcb4e35d315","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] 2. Apply pressure Use a foam roller, massage stick, or other SMR tool to apply direct pressure to any sore/tight spots.

[{"selector":"#anim-22e49f45-5edf-451d-be31-20a6a6fce6b0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -19.211574163595305%) scale(1.3846153846153846)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-636802a4-80e8-41c4-8149-78d1a318eb25","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-23c695fb-a77b-4699-ae1b-edeba8721c3b","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-24efef7b-f10b-417d-a5e1-bc4d95c882fb","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-853ac7b4-fcbc-4998-b714-80db36097120","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] 3. Hold for 30 seconds Hold pressure for 30-60 sec, then gently move side to side for another 30-45 sec to help the muscle release

[{"selector":"#anim-26980200-09d1-4c4e-ae48-69099fff91da [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c71b165b-d03d-43a5-954e-5a3d80635881","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-39d8e975-3265-46e6-8814-05a2feaef722","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a7c9f63e-987f-4b8d-9f42-cb365d81225d","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-2f54f558-b828-421b-9a30-294bb68b69ba","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] 4. Breathe Foam rolling can be uncomfortable, but don't hold your breath! Breathe through it.

[{"selector":"#anim-24c01bcd-454a-4ef7-af3f-b6ecace4ac94 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ab41b03d-6d72-4986-ab2b-d3ccd16f430d","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8a400065-2876-442d-b8c4-6741a1273245","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f5fe7599-d7e8-4aee-8182-7f3ef25b621f","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c8612e87-f98d-4126-bf53-50b6eea2f89c","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] 5. Visualize Get the mind-body connection going. Visualize your muscles relaxing and lengthening.

[{"selector":"#anim-34960899-b9fe-417d-a0d2-9ba51ed045bb [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4cd96997-4c49-47bc-aa9c-eea178be6b1a","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-54183293-063d-4863-8fe3-25ee89c7ba46","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5b79a240-78a6-4351-85af-d009e8c85521","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-43da3f2b-f42a-4ba2-940e-323d92611bf3","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] 6. Stay regular Keep it up! Foam roll and stretch before and after every workout for best results.

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