The Key to Unlocking Flexibility and Mobility: benefits of Stretching and Foam Rolling

In the fast-paced world we live in, it can be easy to neglect the importance of flexibility and mobility in our daily lives. Whether you’re are an avid athlete or desk-bound professional, incorporating stretching and foam rolling into your daily routine can bring about an abundance of benefits. We’ve put together the transformative benefits that stretching, and foam rolling can unlock for you. 

1. Improved Flexibility: 

As we age or lead sedentary lifestyles, our muscles tend to tighten, limiting our range of motion. Stretching helps to counteract this by lengthening the muscles and increasing flexibility. This enhanced mobility not only improves athletic performance but can also help you perform in your day-to-day activities. 

2. Enhanced Range of Motion: 

Similar to flexibility, range of motion is a crucial aspect of overall mobility. Incorporating dynamic stretches into your routine can help keep the joints healthy and improve their ability to move freely. This is especially important for those engaged in activities requiring full range of motion! Such as runners, yoga, and even day-to-day activities such as getting in and out of your car. Positively working muscles through range increases flexibility/stretchability 1-2.  

3. Enhanced Recovery: 

After an intense workout or stressful day at work, muscles can become sore and tight. Foam rolling serves as a form of self-massage, aiding in muscle recovery by breaking down adhesions and knots in the muscles. This process can increase blood circulation, delivering nutrients to the muscles and speeding up the removal of waste products such as lactic acid, ultimately reducing muscle soreness and improving the body’s recovery 3. This is beneficial so muscle soreness to build strength doesn’t limit movement in the 48 hrs post strength training. Our stretch and release class and (add/connect  link here too)  Our ‘Ease’ class at Featherstone is the perfect addition for those active rest days between more intense training. 

4. Stress Reduction: 

Stretching and foam rolling are not only beneficial for the body but also for the mind. Engaging in these practices encourages mindfulness and relaxation. The deliberate focus on each stretch or roll can help reduce stress and promote a sense of well-being, making it an excellent addition to any exercise routine. By connecting our breath with mindful movement, we can enhance the stress reduction benefits.  

Mindful breathing promotes changes in our body’s autonomic system, shifting us into a more relaxed state. Benefits include improved comfort, relaxation, pleasantness, vigour and alertness, as well as reduced symptoms of arousal, anxiety, depression, anger and confusion4. This practice is explored in depth at Featherstone, with our instructors guiding the depth of release for the individual. Unlock these benefits in studio or from the comfort of your own home with Featherstone on Demand 

For targeted trigger point-release and a firmer form of release, we recommend the beast foam roller or power balls. If it's a more relaxed and mindful release you’re looking for, try the posture pro, or smooth foam roller. All items can be purchased in studio or online 

Incorporating stretching, foam rolling, and mindfulness into your daily or weekly routine is a small investment with significant returns for your physical and mental well-being. So, grab a foam roller, set aside some time for stretching, and unlock the transformative benefits for your body and mind. 

McHugh MPMagnusson SPGleim GWNicholas JA. Viscoelastic stress relaxation in human skeletal muscle. Med Sci Sports Exerc. Dec 1992;24(12):1375–1382 [PubMed] [Google Scholar] 

Bandy WDIrion JM. The effect of time on static stretch on the flexibility of the hamstring muscles. Phys Ther. Sep 1994;74(9):845–850; discussion 850–842 [PubMed] [Google Scholar] 

Jürgen Freiwald, Christian Baumgart, Matthias Kühnemann, Matthias W. Hoppe. Foam-Rolling in sport and therapy – Potential benefits and risks: Part 2 – Positive and adverse effects on athletic performance. Sports Orthopaedics and Traumatology. Volume 32, Issue 3, 2016, Pages 267-275, ISSN 0949-328X, 

Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018 Sep 7;12:353. doi: 10.3389/fnhum.2018.00353. PMID: 30245619; PMCID: PMC6137615. 

Van Gelder, Leonard H; Bartz, Shari D. The Effect of Acute Stretching on Agility Performance. Journal of Strength and Conditioning Research 25(11):p 3014-3021, November 2011. | DOI: 10.1519/JSC.0b013e318212e42b