Foam rolling is great for increasing range of motion before exercise, says a study in the Journal of Strength and Conditioning Research. For example, two minutes of rolling the quads brought a large increase in knee motion (10–20 degrees) with no loss of strength. Says study author Duane Button, C.S.E.P.- C.E.P., “The beautiful thing about rolling is that, unlike stretching, it doesn’t cause decrements in force production.” [Read: It doesn’t temporarily weaken muscles.] Roll out before exercise—you’ll lower your risk of injury and raise your workout’s effectiveness.
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