Whether you play a team sport like volleyball, basketball, pickleball or baseball - or you focus on individual sports like swimming, skiing or running - the fundamentals that help you excel at any of these sports are the same.  These basics are also what make you stronger and more fit to better handle everyday life as well, so these tactics aren’t limited to athletes!  Everyone can benefit from a workout program that creates more power, agility, endurance, and mobility. 

Power 

Power training increases the amount of force you can generate with your body to move a mass with speed or to say it another way, to use strength quickly.  The mass you move can be anything from a dumbbell to your own bodyweight.  Power training can help you for participating in sports and in activities of daily living.  For example, balance is a part of power training.  Balance is a big part of what can keep you from falling in your day-to-day life and helps you excel at sport you are doing. 

Start slowly with power training and work on your form.  Keep the number of sets and repetitions low and take plenty of rest between sets.   Increase your speed as you become stronger and more familiar with the moves. 

A few examples of exercises that can increase power: 

Kettlebell Swing allows your body to move a heavy weight forward to the front of your body primarily using your glute muscles.  

How to Do a Kettlebell Swing: 

1. Keep weight in your heels standing in an athletic stance.  Grip the kettlebell with both hands with your arms hanging straight down in front of you. 
2. Hinge at your hips enough for the bell to swing back between your legs. 
3. Explode your hips forward, squeezing your glute muscles, propelling the kettlebell forward until it is at shoulder height, and you are standing tall with your body rigid. 

Box jumps are a plyometric exercise great for increasing your power and athletic ability. Box jumps primarily target your fast-twitch muscle fibers responsible for explosive movements. This improves jumping ability, sprint speed, and overall athletic performance.  They also work your lower body muscles that work together to propel you onto the box, increasing strength in these areas.  Box jumps improve your coordination and balance as well.   

How to Do a Box Jump: 

1. Start with a box height that is challenging but allows for proper form. As you progress, you can increase the height. 
2. Stand facing the box with your feet shoulder-width apart. 
3. Bend your knees and hips into a quarter-squat position, swing your arms back, and then explosively jump onto the box. 
4. Land softly on the box with both feet to absorb the impact by bending your knees slightly. 
5. Carefully step down from the box, one foot at a time. 
6. Perform 3-5 sets of 5-8 repetitions. 

Squat jumps are a plyometric exercise that increase your vertical power. Squat jumps primarily target your quads, glutes, and hamstrings, enhancing your ability to generate force and power in a vertical direction.  Like squats, squat jumps strengthen your quads, hamstrings, glutes, and calves, contributing to overall leg strength.  Landing softly and maintaining control requires coordination and balance. 

How to Do a Squat Jump: 

1. Stand with your feet about shoulder-width apart. Keep your toes slightly turned out. 
2. Lower yourself by bending your knees and pushing your hips back into a squat position. Keep your back straight and chest up. 
3. Jump explosively upward, extending your hips and swinging your arms for momentum. 
4. Land softly on both feet with your knees slightly bent, absorbing the impact. 
5. Immediately lower back into a squat position and repeat for the desired number of repetitions. 

Agility 

Speed and/or agility drills improve foot speed, coordination, change of direction, and reaction time.  Quick changes in direction and rapid movements are essential in most sports as well as in life.  Being more agile can help if you start to fall or need to move out of the way fast in your everyday life.  Agility also comes in handy in almost any sport.  Pickleball and football are just two examples. 

A few effective ways to improve agility are: 

These ladder drills involve moving quickly and precisely through a flat ladder-like arrangement of rungs on the ground. The ladder rungs are typically spaced 12-18 inches apart.  Focus on maintaining a quick and controlled rhythm as you shuffle through the ladder.  Keep your knees slightly bent and your body low to the ground for optimal balance.  Increase the pace as you become more proficient. 

Ladder Drill 

Stand at the ladder’s start and lift your knees as high as possible while stepping into each box.  Alternate your legs as you move forward through the ladder.   

Lateral Ladder Drill 

Stand to the side of the ladder and move laterally, stepping your foot into the square followed by your outside foot.  Then, bring your inside foot out of the square followed by your outside foot.  Continue this shuffle pattern throughout the ladder. 

Med Ball Overhead Throw 

1. Stand with your feet shoulder width apart, facing a wall or a partner.  Hold the medicine ball above your head with both hands with your arms fully extended.   
2. Throw the ball directly overhead toward the wall or your partner.   
3. After throwing the ball, quickly prepare to catch it as it rebounds off the wall or is returned by your partner.  As soon as you catch the ball, immediately go into the next throw. 

Endurance 

Improving endurance and stamina allows athletes to keep moving for a longer period.  Think of basketball players running back and forth down the court for an entire game, they must have cardiovascular (cardio) endurance to be able to do that!  Muscular endurance is how long your muscles can exert force repeatedly or for extended periods of time.  The more cardio endurance and muscular endurance you have, the better you can climb the stairs without getting winded, run around with your kids at a park, hike to a beautiful waterfall, or go for a bike ride with friends or family.  A consistent cardio routine, including activities like running, cycling, HIIT, or swimming can help increase endurance.  Incorporate cardio exercises into your training a few days a week, along with resistance training with more time under tension (think wall sits and holding a plank for example) a few other days of the week, to build your endurance.   

Mobility 

Better mobility and flexibility enhance your range of motion, coordination and recovery.  Mobility is a joint’s ability to actively move through its full range of motion.  For example, a mobile shoulder joint will allow you to raise your arm up over your head.  Flexibility on the other hand is the ability of the soft tissues (muscles, ligaments and tendons) to passively stretch.  For example, a person with more flexibility in their tissues can reach and touch their toes more easily.   

Athletes require flexible muscles and mobile joints with good range of motion to excel at their sport.  Everyday movements like walking and reaching require them too.  Everyone can benefit from more mobility and flexibility. 

Stretching after a workout or on its own, dynamic warm-ups and full range of motion strength training can all help improve your mobility and flexibility.  This will help to reduce the risk of injuries and improve overall performance.  I wrote a previous blog post about stretching with more information. 

Rest and Recovery  

Although it’s important that the workouts are progressively challenging and training is consistent, it is equally important that rest and regeneration are programmed and planned. Rest and recovery between sets, between exercises and between workouts should be planned to avoid burnout or injury. Keep rest periods between sets and exercises to approximately 30–60 seconds, depending on your goal and fitness level. For everyone, at least one day off per week is recommended. 

Not only should you rest from your workouts, just like an athlete active recovery should also be included in your training.  This could involve things like massage, foam rolling, stretching or hydrotherapy.   

Training specific to your sport, and to your body, can be helpful.  The above aspects are those that apply to most sports and activities.  If you require more tailored training for your sport, contact a personal trainer or coach for a specialized plan.   

You don’t have to play professional sports or be an Olympian to train like an athlete!  Use these ideas to take your workouts to the next level and increase your performance in sports and everyday life.  Talk to a LivRite trainer if you have questions! 

How Should You Breathe While Exercising?   

When training clients one on one and in group fitness classes, one of the things I say most frequently is to remember to breathe.  Often, I will get a few comments or laughs when I say this because who forgets to breathe?  It’s not something you normally have to think about doing.  Surprisingly though, many of us hold our breath or take too shallow of breaths when performing tough exercises.  Also, we may not be inhaling or exhaling at the best time during the exercise.  Incorrect breathing, or holding your breath, could keep you from getting the most out of your workout and possibly make you feel lightheaded during exercise.  Proper breathing can help you feel and function better in everyday life and when you exercise.    

What Happens When You Breathe 

When you inhale you take in oxygen and nitrogen.  Oxygen is used as fuel for your muscles and subsequently then for performing any movement or activity.  The more you move, the more you use your muscles and thus the more oxygen you need.  The more efficiently you can deliver oxygen to your muscles, the harder you can work and the more you can do, which leads to better results from your workouts.  It also means the longer you can walk or bike in your everyday life, the more you can play with your kids or grandkids and keep up just to name a few examples. 

The muscle that helps us breathe is the diaphragm.  The diaphragm is located beneath the lungs, and it flattens and moves downward when you inhale.  This allows the lungs to expand.  If you do not properly engage the diaphragm and breathe shallowly, the upper rib cage may move more than it should and could cause discomfort in the chest and back muscles, weaken the muscles in the pelvic floor and lower back and even possibly disrupt the proper movement of the shoulders and spine. If the diaphragm is not working fully and you take these shallow breaths, you won’t be able to deliver as much oxygenated air to your lungs. When this occurs you may feel short of breath which increases your heart rate and blood pressure causing an increase in feelings of anxiety and stress. It also reduces your endurance when performing aerobic activities, as well as potentially reducing the amount of weight you can lift.  

To properly engage your diaphragm, slowly breathe through your nose, fill your abdominal area with air (place your hands on your rib cage to feel your rib cage expand out), and then slowly exhale through your mouth as the stomach collapses, tighten your stomach muscles so that your abdominals draw in and contract, and you feel your rib cage go back in.  Your chest should remain as still as possible. Breathing this way is always the best way, but it is how to breathe especially during exercise since it can help activate your core and make sure you are breathing deeply enough to deliver enough oxygen to the muscles which prevents them from fatiguing earlier.   

To feel if you are using your diaphragm when breathing, place your hands on your lower ribs so you can feel them rise and fall as you breathe. Most of the breathing motion should be felt here, not the upper chest, during everyday life and especially during exercise.  You can practice this diaphragmic breathing anytime!  Aim for 10 deep breaths in a row where just your belly moves.  It is a great stress reliever as well. 

Breathing While Strength Training 

In general, the best way to breathe during strength training is to inhale on relaxation (the eccentric part of the exercise) and exhale during exertion (which is the concentric phase of the exercise) and to be using diaphragmic breathing.  In other words, breathe out during the hardest part of the exercise.  For example, during a bicep curl, exhale during the concentric phase when you are bringing the weight to your shoulder and inhale during the eccentric portion, when you lower the weight back down and straighten your arm. 

The main two reasons to exhale during the exertion, or most difficult part of the exercise, is to get more oxygen to your muscles and to engage your core muscles when you exhale which stabilizes your spine.  Both things help you lift more weight and protect you from potential injury.  Another reason to time your exhale with the concentric part of the movement is that it will help prevent your blood pressure from dropping significantly (which can happen if you hold your breath) and therefore will help prevent lightheadedness.   

Breathing While Doing Cardio Exercise 

When performing steady state cardiovascular exercise like running or biking, the main priority is to have a consistent breathing pattern.  Just like when strength training, the more oxygen you take in by breathing in will help your muscles receive the oxygen they need to keep working.  Consistent diaphragmic breathing (rather than short, shallow breaths) will ensure more nitric oxide will get into your body which helps to dilate the blood vessels and increases the oxygenated blood flow to the heart so it will work more efficiently.  The more efficient your heart is, the healthier it is and the more endurance you will have during cardio exercise as well as in everyday life. 

A steady, consistent breath can help you maintain a steady pace during your exercise session and subsequently you will probably be able to exercise for a longer time.  For example, while running, a steady consistent breath could be exhaling for 3 to 4 foot strikes and then exhale again in another 3 to 4 foot strikes.  Your breathing shouldn’t be too slow, just consistent, a good breathing rate for longer cardio activities is inhaling for 2 to 3 seconds and exhaling for 2 to 3 seconds. 

Breathing While Stretching 

For stretching or mobility movements, it’s best to aim for inhales and exhales of at least 4 to 5 seconds each.  Longer if possible. 

Shortness of Breath 

Exercise and some daily activities can leave you short of breath or having trouble catching your breath.  This may be due to a lung condition such as asthma, Chronic obstructive pulmonary disease (COPD) or some heart conditions.  Another reason for shortness of breath could be doing activity that your body isn’t conditioned for. Some shortness of breath is too be expected when you exercise because your heart rate has increased.  This usually subsides on its own after your workout or a few minutes of rest.   Talk to your doctor if you cannot catch your breath after resting for a few minutes.  Besides intense interval training, you should be able to speak in complete sentences during a workout as well as not feel dizzy or confused.  The good news is that in most cases, your shortness of breath can be improved as your physical condition improves.  If you find yourself short of breath after doing everyday things that didn’t bother you before such as walking up a short flight of stairs, please talk to your doctor.      

No matter the workout you are doing, proper breathing is important.  Focusing on using your diaphragm when breathing will help keep you from feeling lightheaded, reduce blood pressure, improve muscle function during exercise, help you get the most out of your workouts, and help you relax.   

Resources 

1. NASM – The right way to breathe during exercise. 

1. Premier Cardiology – When to worry about shortness of breath after exercise 

Every one of our cells, tissues, and organs, including our heart, kidneys, and liver, requires water to function.  Water also lubricates our joints, digestive tract and mucous membranes.  Our brain doesn’t function well if we don’t have enough water to help our brain cells communicate. According to several studies, participants who drank water performed better on memory-related tests (for instance, recalling a list of objects) than those who didn't drink.  Hydration also helps our bodies regulate its temperature, give us energy, supports gut health, helps ward off disease and promotes better skin.  Drinking enough water to be adequately hydrated is so important that I recently heard some students were told the phrase “Hydrate or Diedrate” in schools! I especially like the definition of Hydrate or Diedrate on The Free Dictionary website: “A humorous, punning reminder to hydrate, so as to not suffer the unpleasant effects of dehydration (which can indeed kill you).” 

If your body does not have enough water to function properly, you are dehydrated.  This may occur after losing too much water or not consuming enough water.  Most often dehydration is mild, and signs can be (but are not limited to) dry mouth, thirst, headache, fatigue, and dark colored urine.  Most people won’t feel thirst until they are already really dehydrated, so it may be best to go by the color of your urine to gauge your hydration level and to drink water throughout your day before you feel thirsty.  Your symptoms will vary based on whether your dehydration is mild, moderate, or severe.  Mild cases can usually be remedied at home, but severe cases require seeking medical help.  Here are some of the symptoms that might be caused by not drinking enough water.  You may experience just one or more of these symptoms, not necessarily all of them.   

Mild to Moderate Dehydration Symptoms:   

• Thirst 

• Fatigue 

• Dry mouth 

• Decreased urine output or darker colored yellow urine 

• Dry skin 

• Headache 

• Lightheadedness, dizziness, or fainting 

• Difficultly focusing 

• Muscle weakness or cramps 

• Increased heart rate 

• Quickened breathing 

Signs of Severe Dehydration: 

• Parched Mouth 

• Dry, cracked lips 

• Low Blood Pressure 

• Lethargy 

• Lack of urination 

• Very dry skin 

• Sunken eyes 

• Confusion 

If you are experiencing symptoms of severe dehydration, you should seek immediate medical help. Not treating severe dehydration can make it so that you are not getting enough blood flow throughout your body, and you could develop complications like liver injuries, kidney failure or electrolyte imbalances. 

Drinking enough water is required for your body to function in general. It can also help prevent or improve some health issues.  Several health problems may also respond well to increased water intake like constipation, urinary tract infections, kidney stones and dry skin. 

Not drinking enough water before your workout can affect your performance and how you feel while exercising.  Even mild dehydration can reduce physical performance. A clinical study on older, healthy men reported that just a 1 percent loss of body water reduced their muscle strength, power, and endurance. 

Be mindful that you drink extra water during high heat and exercise.  Water that is lost through sweating will need to be replaced.  Some gym goers bring a gallon jug of water to the gym with them.  The recommended daily water intake for males is slightly less than a gallon. For females, it is a little over 4 cups less. Your individual water needs may be greater than the recommendation, depending on the temperature, your activity level, and whether you are pregnant or breastfeeding, among other factors. You may not want to bring a gallon of water with you to exercise (and probably don’t need to) but having a water bottle of any size is essential.    

How much water do you need? While every single body technically has a different fluid intake (dependent on unique factors such as age, sex, body mass, lifestyle, climate/environment, and activity levels). But having an estimated guideline can be helpful: The Academy of Nutrition and Dietetics recommends nine cups daily for women and 13 cups for men. Most health experts generally recommend drinking around two liters a day, or about eight 8-ounce glasses of water.  

Water is the best thing to drink to stay hydrated. Some foods can be a source of water, such as fruits and vegetables. Sports drinks with electrolytes may be useful for people doing high-intensity, vigorous exercise for over an hour and/or in very hot weather, though they should only be used when necessary as they tend to be high in added sugars and calories. 

If you have trouble drinking enough water, try carrying a water bottle with you everywhere and taking small sips throughout the day.  Pair drinking water with a habit you already have.  For example, drink a glass of water before having your morning coffee or before each meal.  Also, there are several ways to boost your intake beyond plain water. You can try infusing water with fruit, adding frozen fruit (instead of ice cubes) or fresh fruit to your water, or opt for seltzer water (just watch for artificial ingredients or added sugar). You can also focus on consuming foods with high water content. Many fruits and vegetables are water-dense, making them an excellent source of hydration.  While they won’t replace the need for water, they can help keep you hydrated.  You can get about 20% of your water from the foods you eat. 

• Strawberries (91% water content) 

• Watermelon (92% water content) 

• Cantaloupe (90% water content) 

• Grapefruit (91% water content) 

• Peach (88% water content) 

• Pineapple (87% water content) 

• Oranges (87% water content) 

• Coconut water (95% water content) 

• Cucumber (95% water content) 

• Zucchini (95% water content) 

• Tomatoes (95% water content) 

• Cauliflower (92% water content) 

• Cabbage (92% water content) 

• Iceberg lettuce (96% water content) 

• Celery (95% water content) 

Unfortunately, there are some drinks that do the opposite of hydration.  Caffeinated drinks and alcohol can both dehydrate you.  Especially for drinks containing alcohol, it is best to drink a glass of water after each alcoholic drink you have.   

Make sure you drink enough water each day.  Drink often enough for clear, pale urine.  It is one of the best things you can do for your overall health! 

1. The Free Dictionary  
2. Shaheen NA, Alqahtani AA, Assiri H, Alkhodair R, Hussein MA. Public knowledge of dehydration and fluid intake practices: variation by participants’ characteristics. BMC Public Health. 2018;18(1):1346. 
3. Taylor K, Jones EB. Adult dehydration. In: StatPearls. StatPearls Publishing; 2023. 
4. Academy of Nutrition and Dietetics. How much water do you need? 
5. U.S. Occupational Safety and Health Administration. "The Cognitive Benefits of Proper Hydration." 
6. The American Heart Association.  Staying Hydrated, Staying Healthy  
7. Goulet, Eric D.B.; Mélançon, Michel O.; Lafrenière, David; Paquin, Jasmine; Maltais, Mathieu; Morais, José A. Impact of Mild Hypohydration on Muscle Endurance, Power, and Strength in Healthy, Active Older Men Journal of Strength and Conditioning Research 32(12):p 3405-3415, December 2018. 

Joy is a gift from God. The Greek word chara means joy and delight. Mirriam-Webster defines joy as the emotion evoked by well-being, success, or good fortune or by the prospect of possessing what one desires. All circumstances can change rapidly in this life and by definition so would our joy. However, there is JOY EVERLASTING, through our faith in Christ and His gift of the Holy Spirit. 

John 3:16  “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”     

Ephesians 1:13  “And you also were included in Christ when you heard the message of truth, the gospel of your salvation. When you believed, you were marked in him with a seal, the promised Holy Spirit,” 

The Holy Spirit that indwells His people provides joy in this life and the life hereafter.  

Galatians 5:22 “But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faitfulness.”    

This joy now focused on what the Father, Son and Holy Spirit has done for us, redeeming us to a relationship with a Holy God. Circumstances need not alter our joy. We just have to actively choose to be joyful. God allows these trials to build perseverance in our faith.  

James 1:2 “Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance.” 

Psalm 37:4 “Take delight in the Lord, 
    and he will give you the desires of your heart.” 

I have examined my own life and wonder if at times we can lose our joy. Our emotions will have a negative impact on our joy when we sin. The remedy for sin is repentance and with a step of repentance we can take another step of faith. This process needs to be repeated often in this life. The absolute great news is that God is faithful and we can experience great joy that we share with others. Just take another step as He directs you. 

Phillipians 1:6 “being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.” 

Greg Lymberopoulos 

President 

LivRite Fitness 

I know it is tough to find time to exercise, let alone another 5 minutes to warm up before and 10 minutes to stretch or foam roll after you work out.  But you can get more from your workout and be less likely to have an injury if you do any type of dynamic warm up before and muscle lengthening with static stretches after exercise. 

Warm Up 
 

A good warm up will gradually increase your heart rate and increase circulation to your muscles, tendons and ligaments. This helps prevent injury. Don't confuse a warm up with stretching. The warm up prepares your body for what is to come. It should be dynamic, that is, not holding a movement like you would when you perform a static stretch. Static stretching focuses on specifically lengthening your muscles which is more beneficial if done after a workout.     

Types of Stretches 

Static Stretches:  to extend a muscle group to its maximal point and holding it for 10-60 seconds.  Static stretches can be either active or passive.  In an active stretch added force is applied by the individual for greater intensity.  Added force is added by an external force in a passive stretch. 

Dynamic Stretching:  unlike static stretching, dynamic stretches are continuous movements that usually mimic the exercise or sport to be performed.  These types of stretches are usually done as a warmup. 

Ballistic Stretching:  this type of stretching isn’t frequently recommended.  It utilizes repeated bouncing movement to stretch the targeted muscle group.  The bouncing movements can trigger a stretch reflex and may cause a risk for injury, so they are not usually recommended without supervision from a Trainer.   
 
A warm up can consist of walking in place, low intensity versions of some of the activities you are going to be performing, and dynamic stretches (i.e. Arm circles). Doing this for 5 - 10 minutes before your workout can help prevent injury by warming up your muscles and making your tendons and ligaments more flexible helping to prevent tears. 

 Cool Down 

 After your workout, it is important to gradually bring down your heart rate back to its resting rate and to stretch your muscles.  Our everyday lives can lend to shortened muscles, especially after sitting for long periods of time.  Shortened muscles, in turn, decrease range of motion and can trigger body aches and pains.  Working out can leave our muscles shortened and feeling tight as well.  Lengthening the muscles through static stretching after your workout can help your muscles recover from your workout and potentially leave you with less soreness.  Stretching helps keep muscles long, healthy and strong.   

Research has shown that stretching can help improve both your body’s flexibility and mobility.  Mobility is the range of motion of your joints.  Flexibility is the ability of your muscles, tendons and ligaments to lengthen.  For example, flexibility is being able to reach down and touch your toes.  Your hamstring muscles must lengthen, or be flexible, to be able to reach your toes.  An example of mobility is your ankle flexing so that you can lower into a squat.  If your ankle won’t bend as much, you can’t go as low into a squat.  Going back to the toe reach example, someone could have good hamstring flexibility but limited mobility at the hip joint keeping them from reaching their toes (or vice versa).  Mobility and flexibility do sometimes go hand in hand, and the terms are sometimes used interchangeably, but they aren’t the same thing.  What matter most is that you do need both to perform at your best.    

Better flexibility and mobility can help to improve your performance in physical activities, reduce potential aches and pains, decrease your risk of injuries, and enable your muscles to work most effectively.   

Stretching will help you stay active as you age.  Improving mobility and maintaining flexibility (which naturally declines as we age) allows our body to stay in top shape.  Maintaining flexibility while aging can decrease the risk of injury, improve balance, decrease chronic pain, improve workouts, improves posture and keeps you looking younger!  The more we care for our bodies, the longer we can continue to be active and live independently.   

Stretch regularly.  You will get the most benefits if you stretch at least 2 – 3 times a week consistently and after you exercise. 

Remember to breathe!  Inhale right before you start the stretch and exhale as you relax your muscles and lean into the stretch.  For static stretches, stay in the stretch for at least 30 seconds while breathing in and out normally.   

Foam Rolling 

Foam rolling is a self-myofascial release (SMR) technique that focuses on loosening and breaking up tension in the fascia as well as releasing muscle tightness.  It is similar to what happens to your fascia and muscle tissue when you receive a massage.  The foam roller will never completely replace a massage therapist’s hands, but it serves as a great alternative and can be done anytime.  It can be added before a warm up or before stretching at the end of your workout. 

Most people who foam roll use cylinders made of compressed foam varying in size from 1 to 3 feet long. These foam rollers are often 6 inches in diameter and come in different firmness levels.  Foam Rollers can be purchased just about anywhere and are provided at each LivRite location. 

Three Benefits to Foam Rolling 

1. Increased Blood Flow      

As part of a warm up, foam rolling should be done first thing to get the blood flowing to your muscles (which helps reduce the possibility of injury).  This should be done before you do some dynamic stretching before you exercise.  After your workout, foam rolling helps flush out the blood that has pooled in the working muscles and allows fresh nutrients and oxygen to come in and begin the healing process (which helps to reduce soreness). 

Studies have found that when combined with static stretching, foam rolling can lead to impressive flexibility improvements.  Increased flexibility helps to limit soreness and prevent injuries.   

  Foam rolling can work out muscle tightness, soreness or any knots you may feel in your muscles.  While rolling these spots you may experience some discomfort.  It should not be unbearable though, and when you are done it should feel better.  Releasing these muscle knots and tightness helps to return your muscles elasticity and reestablish proper movement patterns along with making movement pain free.   

All three of these benefits help prevent injury and decrease recovery time after a workout.  Pair foam rolling with static stretching (in that order) after your activity for best results.   

Are you ready to roll?  Here are four foam rolling moves to get you started: 

Upper Back Roll 

Lie down with your back on the floor. Place a foam roller underneath your upper back and cross your arms in front of you or behind your head, protracting your shoulder blades. Raise your hips off the ground, placing your weight onto the roller. Shift your weight to one side, rolling the upper to mid back. Alternate sides.  

Hamstrings Roll 

Sit and extend your legs over a foam roller so that it is on the back of your upper legs.  Place your hands behind you and lift your hips off the floor.  Roll from below the hip to above the back of the knee.   

Quadriceps Roll 

Lie face-down on the floor with your weight supported by your hands or forearms. Place a foam roller underneath your thighs.  Roll from above the knee to below the hip.  

Preparing your body for exercise by completing a dynamic warm up prior to starting a workout and stretching your muscles after you exercise will help you reduce the risk of injury, get the most from your workout, and reduce aches and pains among other benefits.  It’s worth the time and should be part of your exercise routine.   

When dealing with injuries or joints and muscles that are particularly painful, consult your physician prior to implementing a new workout, stretch or foam roll. 

References: 

Zmijewski P, Lipinska P, Czajkowska A, Mróz A, Kapuściński P, Mazurek K. Acute effects of a static vs. a dynamic stretching warm-up on repeated-sprint performance in female handball players. J Hum Kinet. 2020;72:161-172. Published 2020 Mar 31. doi:10.2478/hukin-2019-0043 

Hendricks S, Hill H, Hollander S den, Lombard W, Parker R. Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. J Bodyw Mov Ther. 2020;24(2):151-174. doi:10.1016/j.jbmt.2019.10.019 

Pearcey GEP, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015;50(1):5-13. doi:10.4085/1062-6050-50.1.01 

Wiewelhove T, Döweling A, Schneider C, et al. A meta-analysis of the effects of foam rolling on performance and recovery. Front Physiol. 2019;10:376. DOI:10.3389/fphys.2019.00376 

South Dakota State University Extension. Benefits of stretching.