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| Look at this handsome bro. |
Who doesn't love science?
Now you're going to get both!
Check this out!
As we've talked about before (if you paid attention) there are different fibers that make up your muscles but unfortunately there is one more thing we didn't tell you about yet; that's the fascia. Your fascia is almost a sort of webbing that surrounds the muscular fibers, enclosing them and it too can expand, stretch and become damaged just as the type 1 and type 2 muscle fibers would during a workout. This makes the muscle grow over a period of time, cool right? So what do we do about the fascia? Do we just let it sit and have it stretch during the workouts just like and fibers? You can but if you want to be proactive you need to take matters into your own hands and start stretching.
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| This was much more appealing than the old yoga lady. |
1. Manual Stretching
- We've all done it at one point or another and we might have even hated it but this is the most simply way of stretching your muscles. Bend and over touch your toes, do what this chick is doing to the right, arms across your chest, you get it.
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| Even this old bro does it. |
2. Foam Rolling
- A foam what? I know it looks ridiculous but give me a minute. Dropping anywhere between $15+ for a decent foam roller will do wonders for your muscles and general flexibility. Hamstrings, quads, lats and traps; a foam roller allows you to actually roll your body across a round dense piece of madness in order to stretch.
It has its advantages before a workout as it allows you to feel where your muscles are most tense (could even be a patch of built up scar tissue) and "roll" them out until they are loose. While it works great accompanying manual stretching, this massaging tool (yes it's a massaging tool and cheaper than a therapist) can help reduce built up lactic acid on those painful and sore off days allowing for faster recovery. Don't say I didn't warn about pain because it does hurt but you'll be glad you did.
3. Trigger Point Therapy
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| Trigger points and mohawks make you a badass. |
However there are solutions around this as racquet balls are sold in packs and can be bought for a few bucks. Tennis balls may also be beneficial but preferably something with a bit of give and the ability to be rolled into more precise areas. Try a small racquet ball or tennis ball and if you love it, go buy the kit (Kris Gethin did.)
4. Stretch During Your Workout
- All of the previously mentioned methods are great and everything around your workouts but what about during? All of this soft muscle tissue is typically flooded with blood during a workout and sometimes an intense pump gets in the way of stretching the fibers and fascia to their limits. A favorite practice of mine if to stretch in between sets as well as during a set.
Stretching during an exercise, like lat. pulldowns (handing limp and stretching left and right lats), can really help in allowing blood to drain from your muscles for a few seconds before filling them back up. The same principle applies in between sets as well and can help prevent failing prematurely to ensure your optimal rep range has been met.
The ultimate idea here is to allow for maximum blood flow to the muscles and nutrient intake during your workout. You might even find that you are able to make the most out of each repetition as well as prolong the inevitable fatigue.
Besides, nothing looks more menacing than a pumped up bro delicately stretching muscles.
P.s. This is something we will look to get pictures of and explain further in the near future so hang in there.
-Pq
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