The Best Foam Roller Exercises for Your Entire Body

One of our favorite pieces of equipment we love to hate: the good old foam roller. If you’ve invested in your own or use one on occasion at your favorite studio before or after class, you’ve probably learned a few basic ways to get your body back in check after a challenging workout. Looking for ways to soothe sore muscles? Read our guide on reducing soreness. But why is foam rolling useful? Why is the pain so necessary? Foam rolling is a myofascial release technique that you can perform on yourself. this means that you are stretching out your muscle fibers and elongating them. This can help relieve muscle soreness and tightness, inflammation and increase your mobility. Foam rolling can be added to the start of your workout, at the end of your workout, or just when you’re at home and want to work on mobility. There are many different types of exercises you can do using a foam roller, including to reduce back pain, reduce sciatica pain, increase shoulder mobility and increase hip openness. …

How a Breathing Routine Can Reset Your Day in Under 5 Minutes

Just take a deep breath! We’ve all heard that saying plenty of times, whether from a friend as a joke when we’re freaking out about something ridiculous, or in a teen movie when one zitty girl is trying to comfort another equally pimply peer about the rejection from her latest crush, or even from our yoga instructor when she’s explaining how to get from upward to downward dog. But what does “take a deep breath” really mean? And is there truly a science to it? Turns out, there is. A deep breath, when done with intention, can act as a refresh to your day. It can boost your energy and lift your spirits. Yep, we’re talking that “in with the good, out with bad” sort of thing. Dr. Sherry Ross, an OB/GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, Calif., weighs in on how breath can be used as a reset, how it can benefit us and how to do it correctly. Deep breathing benefits Whenever you’re feeling frustrated, …

Better Sore Than Sorry, How to Soothe Sore Muscles

Achy muscles can be a pain, but there are some simple things you can do to make them feel better! You’ve been there: you signed up for a killer class, knocked it out of the park, and find that you can’t walk up (or down) a flight of stairs the next day. What is happening?! Why do you feel so incapacitated?! How can you make it better?! Welcome, friends, to DOMS: Delayed Onset Muscle Soreness. DOMS occurs when you ramp up the intensity and duration of a workout where you also use your muscles in a new way. Contrary to popular belief, this pain is not due to lactic acid build-up (that’s a different thing altogether and happens at a different time during a workout). DOMS is unique in that it’s specific to the sensation that comes significantly after a workout: it’s delayed by usually 1-2 days and can last as long as 3-5 days. Your sore muscles are actually giving you some great information: that tenderness, stiffness, and general soreness means you’ve put them …