Stretching is the most effective self-recovery technique you can do to make a very significant contribution to the adaptive process you seek in training: increased fitness.

Because your physiology adapts to training, a disciplined active recovery program is essential. “No one ever became stronger during a workout, it is in the recovery period when we become fitter,” CEO Robert Forster PT.

Following periods of hard work, fatigue and an initial decrease in performance occur before the body becomes stronger or more efficient. However, this occurs only if time for recovery is provided. Focusing on the recovery of the structural systems is critical. In all athletes, limitations of the structural system (tendons, bone, fascia) to withstand the rigors of the training load necessary to peak the metabolic systems (energy production) is often their demise.

Stretching sessions before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts. In this way your stretching efforts go further toward elongating connective tissue and helping tendons and ligaments heal and grow stronger. A good indication of when your structural system is recovered and ready for another hard workout is when the stiffness from the last hard workout is absent.

Stretching before and after every workout is critical to joint stability and structural integrity. Stretching prepares the body for exercise and minimizes the damage created during workouts. Stretching after workouts wrings the waste products out of the muscles and returns muscles to their normal resting length therefore avoiding maladaptive muscle and tendon shortening. The metabolic system can be overtaxed and weakened not strengthened with inappropriate balance of stress and recovery.

Over the last thirty five years in the results driven world of elite athletics, and every day with clients just like you, we know that the essential foundation of the Forster prescription for exercise is the Forster Structure Program©: the key component of healthy resilient joints and muscles. Discover the safest and most effective stretching techniques to help you perform better, prevent injury, improve your range of motion, and aid in your recovery from exercise.

FORSTER STRUCTURE Foam Rolling Program

As one of the country’s most respected sports medicine practitioners, Robert Forster, PT says, “All training is futile if time for recovery was missed.” Foam rolling is an essential practice; so much so, that he created a foam rolling routine that will target all the major muscle groups. More than just recovery, foam rolling can give you myo-facial release, joint mobilization, and even improve your alignment and posture! A foam roller works by using your own body weight to give you many of the same benefits of sports massage, including the ability to restore sore, kinked-up, tight post-workout muscles, tendons, and fascia to their normal tone. Foam rolling speeds muscle recovery by increasing blood flow, circulation, and range of motion, making you resistant to injuries caused by adhesions and scar tissue that limit range of motion.