Foam Rolling Routine for Recovery
Foam rolling breaks up muscle adhesions and improves blood flow. Roll slowly—1 inch per second—pausing on tight spots. Common areas: quads, IT band, glutes, upper back, calves. Avoid rolling directly on joints or the lower back. Roll each area 30-60 seconds. Pre-workout rolling improves range of motion; post-workout rolling speeds recovery. It's not comfortable, but it works.
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