Strength

What are the benefits of foam rolling before a workout?

Debunking the Myth: The Real Benefits of Foam Rolling

Okay, so when you foam roll, what you're really doing is you're letting your body feel the area. You're not breaking up any kind of myofascial release or any tissue or anything. That doesn't happen. It's not that easy. People get told that a lot, but that's not how it works. Now, what it really does as far as if you're very sore or if you're in some type of pain is that because you're foam rolling that area or you're putting pressure in that area, you're essentially doing a small stretch with a lot of pressure, so you're turning off the receptors of pain in that area. So as soon as you're done foam rolling, hey, you won't feel anything for a little while. Why? Because the receptors of pain are basically tuned down. So that's why foam rolling has been used a lot is because I'm sore, I feel like I'm tight, and then I just foam roll and I don't feel it anymore. That doesn't mean it goes away. So there's no research that says that foam rolling is going to help you perform better. Now, for top level athletes or for whoever works out with a very high power output or high strength and things like that, if you have a routine that includes foam rolling, then it helps with just you mentally having your routine and being able to be calm about, alright, I warmed up correctly, now I'm going to go train. So there's not really a lot of benefits from it.

Foam rolling helps to temporarily turn off the pain receptors in an area and can also help with mental preparation when part of a routine. It does not have any scientifically proven benefits for performance.

https://assets.anyquestion.com/raw/upload/bykp8imsmahsywcj0yvt.vtt

The benefits of foam rolling before a workout are often misunderstood. Foam rolling does not actually break up myofascial release or tissues, despite common misconceptions. Instead, when you foam roll, you apply pressure to an area, essentially performing a small stretch with pressure. This can temporarily turn off pain receptors in that area, providing relief for soreness or discomfort. However, this relief is not permanent. Foam rolling does not have research-backed evidence to suggest that it improves performance. It can be included in the routine of top-level athletes or individuals with high power output or strength as part of their mental preparation and warming up process. Ultimately, there aren't many significant benefits attributed to foam rolling.

Rev up your lower back with this targeted warm-up

Okay so what we have here I'm assuming that is a lower back warm-up that you're asking for for squats and deadlifts and such. So this is a high zerker squat with heels elevation on a ramp. The ramp is gonna posteriorly tilt your pelvic bone so that it's gonna make sure that you are getting good work done on orienting your hips the right way posteriorly and then also getting you good hip flexion in the sense by holding to the ball in between and also the elbows up allow you to get your core involved in everything that you're doing.

A high Zurcher squat with heels elevation on a ramp is a good lower back warm up for squats and deadlifts. It posteriorly tilts the pelvic bone, provides hip flexion and allows for core engagement.

https://assets.anyquestion.com/raw/upload/hwkvtx03smowpjbc4juw.vtt

To better warm up your lower back, specifically for squats and deadlifts, one effective exercise is the high zerker squat with heels elevated on a ramp. The ramp helps tilt your pelvic bone posteriorly, ensuring proper hip orientation. Holding a ball between your body and elbows allows for good hip flexion and engages the core during the exercise. This warm-up targets the lower back while preparing you for squats and deadlifts.

What are some of your favorite dynamic warm up for before a full body workout?

Mach Drills: The Ultimate Dynamic Warm-Up For Every Workout

By far, to me, what has worked extremely well for all of my clients as far as professional athletes all the way down to general population and even kids has been Mach Drills. M-A-C-H. Mach Drills by Gerard Mach. They're sprinting drills for track and field athletes, but they work very well as a dynamic warm up for a full body workout. I recommend you look up Mach Drills and do those and see how you feel. Take about maybe 10 to 20 minutes of doing Mach Drills. You'll see what I'm talking about.

Mock drills by Gerard Mama are a great dynamic warm up for any workout and I recommend trying them out to see how you feel.

https://assets.anyquestion.com/raw/upload/hnwgjx5uh0zmzuhyxw5j.vtt

One of my favorite dynamic warm-ups before a full-body workout is Mach Drills by Gerard Mach. These sprinting drills, originally designed for track and field athletes, have proven to be effective for all my clients, from professional athletes to the general population and even kids. I highly recommend looking up Mach Drills and incorporating them into your warm-up routine. Spending about 10 to 20 minutes doing these drills can make a noticeable difference in how you feel before your workout. Give them a try and experience the benefits for yourself!

What are three good mobility exercises to do before a lower and upper body mix strength workout?

Unlock your potential: Top 3 mobility exercises!

You're gonna love this. Number one, step ups. Number two, book openers. Number three, bear crawls. Amazing. All three of those, amazing for mobility. And also a lower and upper body mixed strength workout. Try them, let me know. Go to Beadaholique.com for all of your beading supply needs!

You're going to love these three amazing exercises for lower and upper body strength: Step-Ups, Book Openers, and Bear Crawls.

https://assets.anyquestion.com/raw/upload/swj0v1pqj2r0jklvwta4.vtt

Three effective mobility exercises to perform before a lower and upper body mixed strength workout are step ups, book openers, and bear crawls. These exercises target different areas of the body and help improve mobility. Give them a try and feel free to share your experience.

Is it beneficial to stretch in the morning when I wake up?

The morning stretch that can make or break your workout

Yes, it is beneficial to stretch in the morning when you wake up, although it's not beneficial for you to stretch statically in the morning before a workout. If you want to work out in the morning, get a dynamic stretch, not a static hold stretch.

Yes, it is beneficial to stretch in the morning when you wake up, but it is not beneficial to do static holds. A dynamic stretch is more effective for a morning workout.

https://assets.anyquestion.com/raw/upload/lu0ctyt04jsjioyo77dv.vtt

Stretching in the morning when you wake up is indeed beneficial. However, it's important to note that static stretching before a workout in the morning may not be as beneficial. Instead, opt for dynamic stretches before your morning workout rather than static hold stretches.

Can you recommend any warm up exerciees for shoulder and upper back?

Effective Warm-Up Exercises for Shoulder and Upper Back

Torres your face, there you go. Put your head neutral. Alright now separate your feet remember. Keep your feet straight though, don't turn them out. Alright hug the ball a little bit more. Hold it right there. Alright now take deep breaths into your upper back. Deep breaths. I want air in here. You feel a stretch? On your upper back? Alright do two sets of 20 reps. Keep a little bit of tension on there, don't do it too hard though. There you go, deep breaths. Hug the ball a little bit harder but not too hard. Deep breaths. Good job.

Stand with feet straight and hold a ball. Take deep breaths into your upper back, doing two sets of 20 reps. Don't do it too hard, but the ball should be held firmly.

https://assets.anyquestion.com/raw/upload/zst0nf79nikfxwkmx9ld.vtt

Recommendations for warm-up exercises for the shoulders and upper back include the following:

1. Shoulder Rolls: Stand with your feet shoulder-width apart and roll your shoulders forward in a circular motion, gradually increasing the size of the circles. Repeat for 10-15 reps and then reverse the direction.

2. Arm Circles: Extend your arms straight out to the sides, parallel to the ground. Make small circles with your arms, gradually increasing the size of the circles. After 10-15 reps, reverse the direction.

3. Cat-Cow Stretch: Begin on your hands and knees with a neutral spine. Inhale as you arch your back and lift your head up (like a cow), then exhale as you round your back, tuck your chin to your chest, and press through your shoulder blades (like a cat). Repeat this movement for 10-15 reps.

4. Wall Angels: Stand with your back against a wall, feet slightly away from the wall. Raise your arms up so that they form a Y shape against the wall, while maintaining contact with both your wrists and elbows. Slowly slide your arms down the wall, keeping contact at all times, then raise them back up to starting position. Perform 10-15 reps.

Remember to listen to your body and stop any exercise that causes pain or discomfort. These exercises can help warm up and stretch the muscles in the shoulders and upper back before engaging in more strenuous activities or workouts.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Physician disclaimer

Lalo Vera answers your Strength questions. See all the advice Lalo Vera has and get answers to your own Strength questions.

Follow me on AnyQuestion

“That was the warmup”
🏋️‍♂️ Sports Performance Specialist
🏆 Educator/Master Trainer
🔥 Pro Athlete Trainer
💻 Online Coaching
🦍 @boredapeyachtclub #9797