Start by performing a light aerobic activity, such as walking on a treadmill for five minutes, to allow your heart rate to slow down and prevent blood from pooling in your lower extremities. Next, foam roll your calves, outer thighs, inner thighs, and mid-back. When foam rolling a particular muscle, make sure to find the most tender area of the muscle and hold on that spot for approximately 30 seconds. This will give the tissue an adequate amount of time to relax, reducing unwanted tension and knots within the muscle. After foam rolling, statically stretch your calves, inner thighs, hips, and latissimus dorsi. Hold each stretch for 30 seconds. This will give your muscles enough time to elongate and return to their proper resting lengths. This comprehensive approach should help your muscles and joints stay healthy, strong, and pliable.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.