Foam Rolling

Foam rolling first and then dynamic warmup. Think of it like a poor man’s massage: it removes the knots, trigger points, and scar tissue that accumulate in the body. Over time, you’ll restore your muscle’s natural length and reduce nagging aches and pains.
When you hit a tender spot or a trigger point, sit on that spot and let it dissipate. Shoot for eight to ten rolls per body part.