You may think that all of our classes start out with a dynamic warmup, but there’s actually avery important pre-class activity that we encourage everyone to participate in to optimize their workouts: Rolling out.
Americans – and yes, that’s us – are under a lot of stress. We’re experts at being inactive; we spend a lot of time driving around in our cars; and screen time is at an all-time high. We’re all guilty of it, and part of the problem is that these type of (un)activities make us start to hold certain muscles in contraction. After a period of time, guess what happens? Those muscles stay in contraction.
Rolling out before a class helps release those muscles by hitting trigger points that we may not even know are there. How do you know you’ve hit one? They’re those sore (and sometimes INCREDIBLY sore spots) around your body. When you find one, use the roller to focus on it. You should notice that the soreness will decrease as you roll over it. Then go on to the next one.
Rolling puts pressure on those trigger points, which helps release those muscles from contraction and gets the blood flowing to those areas of your body. This helps prepare your muscles for class and increases your mobility.
You don’t need to spend a tremendous amount of time doing this before class, but giving some focus to those tender trigger points will pay off in a better workout.
After your workout, pass up the foam roller and give your muscle a good stretch instead. They’re warmed up from your hard work, and it’s the best thing you can do to cap off a good class at the gym.