Pain Free Better Me
06/18/2020
⁉️ Do you foam roll for performance or for recovery?
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A meta-analysis 📝 on studies that involved foam rolling before and after exercise showed some interesting results.
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Turns out that 🗞 foam rolling may be better as a pre-workout compared to post-workout.
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🎯 Utilizing foam rolling as more of a dynamic workout to get blood flowing to our muscles and readying ourselves for movement 🤸♂️ seems to be the explanatory mechanism for a performance boost.
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🎯 On the other hand, post-rolling can attenuate the exercise-induced decreases in sprint and strength performance. This was compared to passive recovery, or in other words - doing nothing.
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🎯 Essentially, doing something is better than nothing when it comes to recovery - and it doesn't necessarily have to be foam rolling either.
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When it comes to perceived 😧🥖 muscular pain, foam rolling can help with that, but 🚶♂️🚶♀️ light exercise could likely help just as much, so it may come down to personal preference.
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📣 Tag a friend that swears by foam rolling, or one that hasn't heard of it!
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⁉️ What do you think of foam rolling yourself? Let me know in the comments 👇
Despite having to stay physically distanced from others, it’s more than likely that you’re busier 🙇♂️🙇♀️ than ever. Grocery shopping, working, running errands and just overall being unable to fulfill your desires to exercise and get moving.
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🤔 What if I told you there was a way to do all of that at the same time, and for it to look completely (relatively actually) normal 😁
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Through the 🚨 power of Isometric exercise!
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Unlike normal exercises, or isotonic ones – you don’t need to change the muscle length to give yourself a workout, which means ❌ NO MOVEMENT
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Isometrics involve tensing up the muscle – usually as hard as you can with little to no movement.
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That way, you can 🤸♂️ exercise on the go, at work, or anywhere else where it’d be normally socially frowned upon to be doing so.
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Here are 8️⃣ exercises that you can do that targets most of the muscles in your body:
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1️⃣Prayer Squeeze
2️⃣Self-Arm Wrestling
3️⃣Modified Leg Raise
4️⃣Hover Chair Squat
5️⃣Single Leg Hip Thrust (into wall)
6️⃣Isometric Lateral Raises
7️⃣Chair Elbow Extensions
8️⃣Horizontal Shoulder Abduction
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⁉️ Have any other ideas for isometrics to do while remaining inconspicuous? Let me know in the comments below!
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📣 Tag a friend who keeps complaining about not having enough time to workout, and show them how DA WAY.
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