Stretching before and after training

Experienced instructors taught us from the very beginning to stretch before and after training. We were told that this would lead to a reduction in injuries and prepare our muscles for more complex strength training, and as a result, reduce pain after training. Many years have passed, and today no one has any doubts about the benefits of stretching before and after training.

Beginners usually finish their classes and go to the shower, forgetting that stretching is still needed to normalize the pulse. There is no need to spend a lot of time stretching before and after training, 15-30 seconds of stretching for each muscle group will be enough.

Recommendations:

Always take 5-10 minutes to stretch before training. Before training, dynamic stretching is better suited.

At the end of the workout, the muscles are well warmed up. It's a great time to stretch them. In this case, use static stretching.

Add at least one day a week to develop your flexibility. Qualitatively work on stretching all parts of the body.

Before stretching, it would be wise to first warm up the muscles, for example, by walking or running on the spot, and then doing stretching.

How to choose a massage ball

A massage ball is a convenient thing for working out the muscles of the back, legs and arms. It is easy to take it with you to do exercises from the myofascial release after an intense workout or to warm up at the workplace. We tell you how to choose the right massage ball for your goals.

MASSAGE BALLS

Material

A good ball doesn't have to be soft. Otherwise, you will not be able to do a high-quality massage and work out trigger points. If the ball is too hard, it will hurt to roll. It is better to choose a medium-hardness model made of rubber or polypropylene.

Make sure that the ball does not change shape when compressed, does not crumble and does not smell anything. Such inventory will not fail after several rolls and will last a long time.

Size

The size of the massage ball depends on which parts of the body it will be convenient to use.

Smaller balls are up to 8-10 cm in diameter. Suitable for massaging hands and arms, shins, feet.

Large balls are more convenient for working out the chest, back, abdomen, thighs and buttocks.

Since the balls are made of a special material, they are quite light. But it's easier to put a small one in a bag and take it with you, for example, on a trip.

Form

Balls come in different shapes. Focus on how intense a massage you would like to do.

Models with a smooth surface are suitable for beginners who are just starting to roll, and people with a low pain threshold.

Another option is ribbed balls or with spikes. They help to get to trigger points that are deep. If you have been doing myofascial release with a regular ball for a long time, try a form with spikes.

There are also double balls. They are convenient to roll the neck, feet, shins. Thanks to the unusual shape, the ball moves and kneads the muscles not in one line, but from two sides at once.

Massage balls are not recommended for use in diabetes, varicose veins and oncology. Consult with your doctor so as not to harm the body.