The foam roll is a great tool to help you warm up and/or recover more quickly from a great workout. I recommend my clients and athletes roll for at least 5 minutes before each workout.
On days off it is a good thing add aerobic activity (jogging, swimming, biking etc), foam rolling and stretching. Aerobic activity, foam rolling, and stretching help to flush the lymphatic system that can get bogged down from the stress imposed on the body during activity. To help the body to function efficiently I highly recommend foam rolling.
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