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Starter

The Painful Cylinder

You've definitely seen one.

It looks so boring, you’d think paying attention to it is a complete waste of time!

Use it once - you will probably hate it. 😤

But stick with it… and something weird happens.

You start to like it. 👀 

Your body moves better, recovers faster, and feels looser.

So what exactly is foam rolling?

And can something so simple really do so much?

Let’s roll into it. 👇

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Main Course

The Power of Rolling

What is foam rolling?

Foam rolling is a self-myofascial release (SMR) technique that involves using a dense, cylindrical foam tube to apply pressure to your muscles and fascia (connective tissue). 💪 

What does it do?

That “hurts-so-good” pressure from rolling creates pain-relieving (analgesic) effects at the neuromuscular level - helping reduce soreness, improve blood and lymphatic circulation, and support faster muscle recovery. 🎯 

Why do people use it?

Because it’s cheap, portable, and surprisingly effective. 🪶 

You can roll before a workout to wake up your muscles or after to wind down.

What types of foam rollers are there?

There are two main kinds:

• Smooth rollers - flat-surfaced and ideal for beginners or sensitive areas

• Textured rollers - with ridges or knobs, great for digging deeper into tight spots (a.k.a. the athlete’s best friend)

They also come in different sizes and firmness levels depending on your needs. 👍️ 

What are the benefits of foam rolling?

Foam rolling has been shown to

• reduce delayed-onset muscle soreness (DOMS) 💪 

• improve range of motion 🧘 

• relieve back pain 🦴

• increase blood flow 🩸

• help treat fibromyalgia symptoms 🧬 

• alleviate inflammation (in the short tem) 🧯 

• help you relax 🏝️

• enhance performance 🏃

• reduce pain 🤒 

👩‍🍳 Chef Tip: Whether you’re sore from a workout or just stiff from sitting at a desk all day, foam rolling is a great way to release tension and feel looser - without needing a massage therapist. 😉 

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Dessert

3-Minute Foam Roll Flow

Let’s be real:

Foam rolling isn’t exactly thrilling - it kind of hurts, looks boring, and you’d probably rather skip it.

However, it’s a simple tool to help your body and mind recover, leaving you feeling looser and lighter. 💕 

Want to give it a try?

Here’s a quick 3-minute foam rolling flow to get you started 👇️

3-Minute Foam Roller Flow (6×30 sec)🧘 

1. Calves - Sit on the floor and roll from the beginning of the calf muscle to just below the knee

2. Hamstrings - Stay seated, and roll from just above the back of your knee up to your glutes

3. Glutes - Cross one leg over the other and lean slightly to the side you’re rolling

4. Quads - Face down and roll from hip to just above the knee

5. Hip Flexors - Angle your body and roll the front pocket area gently and slowly

6. T-Spine Opener - Lie with the roller horizontally under your upper back, breathe, and open your arms wide

My tip: Start by rolling both legs together to ease into it - then switch to one leg at a time for deeper, more targeted release.

Roll fast to boost blood flow and warm up your body before a workout. 🔥

Roll slow to relax your muscles and release deep tension after a workout. 💪

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Snacks

Dad Joke of the Week

A Deep Question

When did you last do something kind without being asked - and how did it feel?

A Friendly Reminder

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Takeaway  

You aren’t satisfied yet? 

Here are my Ingredients and Recommendations for you:

🎙️ Podcasts

• How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett (Huberman Lab)

• Foam rolling vs stretching for acute flexibility with Dr Adam Loiacono (Physio Network)

• Foam Rolling, Fascia, & "Assisted Recovery" with Dr. Duane Scotti, DPT, PhD (The Running Explained Podcast)

📚️ Book

• Foam Rolling: Relieve Pain - Prevent Injury - Improve Mobility (Sam Woodworth)

📺️ Videos

• Does Foam Rolling Actually Work? (Clinical Physio)

• The Science of Foam Rolling? Help to verify or debunk the info in this video! (Anatomy Lab)

• Is Foam Rolling Bad For You? (Institute of Human Anatomy)

• Foam Rollers Review: Differences Between Foam Rollers (Precision Wellbeing)

📑 Articles

• 5 Exercises To Foam Roll (Health.com)

• What Are the Benefits of Foam Rolling? (Healthline.com)

• The Top Benefits of Foam Rollers, According to Experts (Nike)

• Should You Try Foam Rolling? (Cleveland Clinic)

Thank you for being here 💝 

Looking forward to serving you next week.

Much love,

Benji