Tag Archive for: self care

Man lying on his side on a foam roller under his hip

5 Benefits of Foam Rolling

If you have spent time in a gym or physical therapy clinic, you have undoubtedly encountered a foam roller. You might have even used one without fully understanding its many benefits.

This article will outline the many benefits of foam rolling to help you ease muscle tension and soreness from home.

What is a Foam Roller?

Before diving into the benefits of foam rolling, let’s talk more about what a foam roller is and how it works.

A foam roller is, quite simply, a tool made out of foam that you can roll along your body to ease muscle tension along trigger points. This is often called myofascial release, referring to the release of muscles and their surrounding tissues.

It targets specific muscle groups to stimulate blood flow, loosen knots, and restore mobility. Best of all, a foam roller is completely portable. You can use it at home or take it to the office, the gym, or on vacation. This portability ensures you always have an easy way to soothe your muscles after a long day of travel, a challenging workout, or sitting at a desk.

5 Benefits of Using a Foam Roller

Here are five reasons to add foam rolling to your daily routine.

1. Reduce muscle soreness and aches

The primary reason people use a foam roller is to ease aching muscles. The foam roller acts as a type of massager by getting knots out of muscles and helping ease their pain.

Note that foam rolling may not feel great at the time – in fact, it can be somewhat painful, especially in tight muscle areas. However, after foam rolling, you should start feeling better.

2. Provide back pain relief

Note that people experiencing extreme back pain should not try foam rolling. If you have concerns about whether or not you should engage in physical activity, we encourage you to consult your healthcare provider. Incorrect foam rolling could cause further damage or lead to additional injury.

However, some people find relief from back pain by using a foam roller. A foam roller can improve spinal alignment, release tension, and improve posture.

Healthline offers several examples of foam rolling exercises that can be used to ease minor back aches and pains.

3. Increase range of motion

Your mobility may be restricted because of muscle tightness. By using a foam roller to loosen muscles throughout your body, you may be able to increase your range of motion. This can make exercising and performing daily tasks easier and more manageable.

Research shows that incorporating foam rolling into a warmup can maximize its benefits and set you up for a great workout.

4. Reduce inflammation and maximize recovery

Foam rolling instantly increases circulation in the areas that are worked. This increase in blood flow can help you get more oxygen to areas of your body that need it most. In addition, the added oxygen can help bring fresh nutrients to sore spots to remove inflammatory waste products, thereby maximizing recovery.

5. Improve sleep quality

Sleeping with pain or muscle soreness can be a challenge. Foam rolling for a few minutes before bed can help loosen tight muscles and increase blood flow, making it easier to fall asleep faster and stay asleep longer.

Feeling Tight? StretchSPOT Can Help!

A foam roller is an excellent at-home tool for relieving muscle tension and tightness. But sometimes, you need a bit more support.

At StretchSPOT, we help everyone from elite athletes to those looking to improve their mobility around the house feel better through personalized stretching. Book your appointment today to get started.

older couple dancing in a kitchen

How to Boost Your Mental Health in 2022

Having good mental health affects every aspect of your life, from how you perform at work to the strength of your personal relationships.
Additionally, your mental health impacts your physical health in several ways. First, when you don’t feel well mentally, you’re more likely to do things that negatively impact your body. For example, you might reach for the pint of ice cream instead of an orange.
In addition to letting healthy habits fall by the wayside, people who suffer from poor mental health have an increased risk of developing chronic illnesses like diabetes, cardiovascular disease, and obesity.
Of course, it’s one thing to know about the importance of mental health. It’s an entirely different thing to achieve it.

5 Ways to Improve Your Mental Health

We know that adding more stuff to your to-do list can feel exhausting. So, don’t try to do it all at once. Instead, start by incorporating one of these ideas into your life before moving on to the next.

  1. Get more sleep
    Adding more sleep to your life will improve just about every aspect of it. For example, you’ll be more alert throughout the day and less likely to reach for unhealthy snacks to give you an energy boost. Plus, sleep helps with creativity and memory processing. So, you’ll be better able to solve problems and remember important things when you’re well-rested.
  2. Embrace the beauty of “NO”
    Do you feel like you’re in a never-ending cycle of being chronically overcommitted? If so, make this the year of “no.” Piling too much on your plate is detrimental to your health and wellbeing. Instead, only say “yes” to things you have time for that bring you happiness and “no” to everything else. Then, you’ll have more time to devote to the things that matter most in your life.
  3. Read more
    Researchers have found that reading just six minutes a day can lower your stress levels by 68 percent. Find something enjoyable to read that lets you zone out from the world and de-stress.
  4. Prioritize self-care
    Putting yourself first isn’t selfish–it’s essential! Self-care looks different for everyone. For some people, self-care means making time to exercise every day. For others, it’s taking a bath or going to the store without the kids. Figure out what activities rejuvenate you and find ways to work them into your daily schedule.
  5. Don’t forget to stretch!
    Of course, we believe in the power of stretching here at StretchSPOT. It’s a great way to improve circulation, which improves oxygen flow throughout your body. Additionally, stretching releases endorphins, which make you feel good all over. Best of all, you don’t need any fancy equipment to do it. So whenever you start to feel stressed, take a few minutes to stretch.
    Treat Yourself to Stretches at StretchSPOT
    The last few years have been rough for everyone. So, this year, it’s more important than ever to make your mental health a priority.
    At StretchSPOT, we offer stretch therapy for even the busiest people, with sessions ranging from 20 to 90 minutes.
    Whether you want to release tension, heal from an injury, improve mobility, or just learn more about the best ways to stretch your body, we’re here for you! Book an appointment today.