Benefits of stretching

  • increases your flexibility
  • increases your range of motion 
  • improves your performance in physical activity 
  • increases blood flow to your muscles
  • improves your posture
  • avoid injuries


There are several types of stretching techniques, including:

  • dynamic
  • static
  • balistic
  • PNF
  • Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise.
  • Dynamic stretches are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement

If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing.

You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured.

You can stretch any time during the day. On days you exercise:

  • aim for 5 to 10 minutes of dynamic stretching prior to your activity
  • do another 5 to 10 minutes of static or PNF stretching after your workout

On days when you aren’t exercising, still plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain.


Using foam roller self - massage  can have several benefits.

  1. The first one is cost
  2. Foam rollers help to stretch muscles and tendons and breaks down soft tissue adhesions and scar tissue.
  3. Using the foam roller before a more strenuous workout can help to “pre-stretch” the tendons, ligaments and muscles which help to prevent injury. And besides all that, it just feels good. 
  4. you can visit our online shop

Everyone likes a good massage and when you can keep this little roller put up and get it out and use it whenever you have an extra few minutes to stretch and massage yourself then why not?