If the leading sports equipment causes your muscles to stretch or contract as much as possible to break the muscle fibers, then when you sleep, the muscle fibers get bigger, which is a simple understanding for exercise — muscles for weight lifters.
After the massive exercise, we often have stretching or relaxation exercises to allow the muscles to recover for the next workout, with many activities and equipment for this movement. And among them, we need to mention the foam roller.
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It is a lightweight, cylindrical roller shaped cylinder. Everyday use for all individual subjects such as gym, yoga …
Foam Roller is used for various reasons, including increased flexibility, reduced soreness, and post-workout muscle massage to help blood circulation to muscles faster.
Studies show that the use of a foam roller after training helps increase the training session's efficiency by 40%, and the muscles will grow more quickly than during regular exercises.
With the many positive effects of foam rollers, this tool is gradually favored by people who often practice sports, especially professionals.
Stress relief: an inexpensive self-massage method, when using sore spots on your body will be “relaxed,” contributing to making you feel more comfortable.
Increase blood flow: Muscles stretch and relax during foam roller exercises. The applied force will force the blood out of the muscles while being replaced by a fresh bloodstream that carries more important components like oxygen and glycogen.
Minimize the risk of injury, recovery after injury: If you appear more “strain” in the muscles, which means that those points will be more likely to stick wound. Rolling with a foam roller will help you avoid injury as well as enhance sports performance.
Reduced recovery time: Increased blood circulation will wash away the buildup of waste products like lactic acid. Muscles will receive their needed nutrients faster, resulting in better recovery.
However, to choose the best foam roller and suitable for you, not everyone knows, you will be very headache because there are hundreds of types out there, with many designs, brands, materials, and prices.
You're looking all over the internet, looking around Facebook, you find both on your smartphone or tablet, you look around google questions to choose products such as:
- best foam rollers
- best foam rollers for runners
- best foam rollers for athletes…
Here we have chosen to help you after consulting with practicing experts and the opinions of actual users. We also do not forget to refer to the significant internet forums and social networks and pick out the Sample below with the best reviews.
Detailed Useful Features of Best Products:
How to use a Foam Roller properly
Using a foam roller may be uncomfortable for beginners, so it is better to do it gently instead of being too intense.
When you start learning how to use a roller, you can adjust your workout intensity to fit your body.
You roll too gently to relax your body to adapt to the new exercise, then gradually increase the strength.
Follow these steps to use foam roller:
- Identify areas of pain or need muscle massage.
- Control your body, and slowly lower the targeted area so that it is located above the roller.
- Lower your body onto the roller until you reach an uncomfortable (but not painful) point and hold it there.
- Hold for 20 – 30 seconds.
- Continue to move slowly and along with the roller's muscles, stop, and hold in areas that need more focus.
- When you are using a foam roller, experiment and make small adjustments to your body position to find the most effective technique, remember to breathe evenly; many people are too fixated on the feeling of massage to forget a breath.
If you regularly practice sports and experience muscle tension and cramps, watch out. Chances are, you have lost the flexibility of your body and joints because you forgot to stretch your muscles.
Stretching helps keep hips and muscles flexible. According to a study by the American College of Sports Medicine, you should stretch each major muscle group at least twice a week.
However, because of age or inactivity, many people often skip this activity. After a period of time, it was found that activities that require the flexibility of muscles and joints are less effective.
What is muscle stretching?
Stretching is the process of stretching the entire body or parts of muscle groups. Stretching movements include stretching arm muscles, leg muscles, thighs butt…
Anyone regardless of age, gender, exercise, or not, has natural and unconscious muscle relaxation activities. Typically, after you wake up, watch TV, sit in front of the computer, you tend to get up and stretch. That's one of the ways to stretch muscles.
Benefits of stretching
Imagine if we keep the body in the same position for a long time, it will cause muscle pain.
Therefore, if you do not stretch for a long time, there will be a tendency for the muscles to “bundle” and reduce flexibility. According to the ACF (American Sports Council) organization, “Flexibility training is one of the important components in a comprehensive bodybuilding program”.
Stretching offers the following benefits:
- Reduce muscle tension or tightness.
- Increase flexibility in joints.
- Stretching improves blood circulation to muscles.
- Improve exercise efficiency
- Avoid sports injuries.
- Increase the range of motion of the joints. This means you can extend your hand further without injury or difficulty.
- Factors affecting muscle relaxation
Age: The older you get, the less your ability to stretch your muscles.
Gender: Women are generally better at stretching than men.
Exercise: People who regularly practice sports have better muscle relaxation than those who sit a lot and are sedentary.
What types of muscle relaxants are there?
Static Stretching
Static stretching is popular and easy to do. Just stretch, stretch the muscle as much as possible but still feel comfortable and hold the position from a few seconds to 30 seconds. Static stretching is quite safe, less prone to injury, and helps to increase the flexibility of muscles and joints.
Dynamic stretching
This form consists of a series of slow, gentle movements. The main effect is to warm up the muscle groups and increase the range of motion of the joints. In particular, stretching is also effective in reducing injuries during exercise.
Activate Stretching
This type is often accompanied by static stretching in yoga exercises. Movements involve stretching a specific muscle group without help from other muscle groups. Typically, stretching leg muscles, hamstrings.
Passive Stretching
This form of stretching requires the support of tools such as walls, rollers, rubber balls, etc. You can lie on a rubber ball, trying to stretch your body as much as possible. However, care should be taken to avoid injury.
Should you stretch before exercising?
In the past, many people used to have a habit of static stretching before exercising. However, many studies have shown that static stretching before exercise impairs performance.
A study published in the Journal of Health and Regulatory found that static stretching reduced athletic performance by 8.36% while squatting. It also reduced lower body stability by 22.68%. A review of 104 studies showed a 5.5% reduction in total body muscle strength.
So what kind of stretching should you do before a workout?
You should do a dynamic stretch that includes moving while stretching. You should start slowly and gradually increase the intensity. Some warm-ups you can do:
Brisk walking
Running in place raising the knee
Jumping hands high
Kick your feet forward.
Should you stretch after a workout?
Post-workout is a great time to stretch. The process of stretching muscles after exercise increases blood circulation to the muscles. That makes you more comfortable.
Stretching does not prevent muscle pain.
If you think stretching will help you avoid muscle pain, you are wrong. According to one study, stretching did not reduce the course of muscle pain. But you should still stretch to help increase balance as well as flexibility for joints and muscles.
If stretching, do not ignore the following points:
- Always warm up before deep stretching
- Do not lock joints after stretching.
- Do not hold your breath.
- Do not bounce while stretching.
With the above information, hopefully, the article helps you have a correct and sufficient view of muscle relaxation. Thereby helping you to apply in sports training to limit injury as much as possible.
Foam Rolling Benefits
Foam roller exercises. Full-Body Routine
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