So You Say I Should Stretch and Foam Roll... What Should I Actually Do?


Jun 2, 2026

 by Blair Rockoff
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If you've ever finished a workout and heard your coach say, "Don't forget to stretch and foam roll," you may have wondered:

Okay... but what exactly am I supposed to do?

The good news is that recovery doesn't have to take an hour. A few minutes spent improving mobility and reducing muscle tension can help you move better, feel better, and recover more comfortably between workouts.

What Is Foam Rolling?

Think of foam rolling as a form of self-massage. By applying pressure to tight muscles, you can help reduce tension, improve circulation, and increase your awareness of areas that may need extra attention.

Common areas to foam roll include:

  • Quads (front of thighs)
  • Hamstrings (back of thighs)
  • Glutes
  • Calves
  • Upper back

Spend about 30-60 seconds on each area. Move slowly and pause on spots that feel especially tight. The goal isn't to create pain—it's to help muscles relax.

What About Stretching?

Stretching helps improve flexibility and maintain healthy movement patterns. While you don't need to be able to do the splits, having adequate mobility makes everyday activities and workouts feel easier.

Some simple stretches most people benefit from include:

Hip Flexor Stretch

If you sit at a desk, drive frequently, or spend a lot of time seated, your hips may feel tight.

  • Step into a half-kneeling lunge position.
  • Gently shift your weight forward.
  • Hold for 20-30 seconds per side.

Hamstring Stretch

  • Place one heel on a step or bench.
  • Keep your back straight.
  • Lean forward slightly until you feel a gentle stretch.

Chest Stretch

  • Place your forearm against a wall or doorway.
  • Gently rotate away from the arm.
  • Hold for 20-30 seconds.

Calf Stretch

  • Place your hands on a wall.
  • Step one foot back.
  • Keep the heel down and lean forward.

What Are the Benefits?

While stretching and foam rolling aren't magic fixes, they can help:

✅ Reduce feelings of stiffness

✅ Improve flexibility and range of motion

✅ Make movement feel more comfortable

✅ Support recovery between workouts

✅ Help you identify areas that need extra attention

Many members tell us they don't realize how tight they've become until they spend a few minutes on recovery work.

How Much Should You Do?

You don't need a complicated routine.

Start with:

  • 3-5 minutes of foam rolling
  • 3-5 minutes of stretching

Focus on the areas that feel the tightest or worked the hardest during your workout.

Consistency matters more than perfection. Five minutes a few times per week will likely help more than a 30-minute recovery session you only do once a month.

The Bottom Line

Strength training builds the engine. Recovery helps keep it running smoothly.

You don't have to stretch and foam roll every day, but giving your body a little attention between workouts can help you move better, feel better, and stay more consistent with your fitness routine.

And if you're not sure where to start, ask one of our coaches. We'd rather spend two minutes showing you the right stretch than have you guessing.

 

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