Decompression & Foam Rolling - Inhibit, Lengthen, Activate, Integrate

The key to success within your fitness regimen is having a well-rounded, sustainable approach.  Too often, I see people underutilize their recovery programming and over-do their exercise program.  It is all about balance!! Foam rolling and decompression is vital but can be intimidating to many.  An intentional recovery routine consists of movement, but on a different scale.  Your muscles need a very specific regimen to recovery properly, which is where the “inhibit, lengthen, activate, and integrate” method comes in to play.  We foam roll to inhibit, lengthen by stretching, activate with movement, and integrate into our workout regimen (if working out after!).  

Everything we do is about investing in our healthy lifestyle, setting our bodies up for movement for LIFE! The best way to ensure we are moving as long as we possibly can, injury-free, is to devote ourselves to recovery as well as movement.  This routine will help you achieve that. We are in this for the long haul! 

I have created this guide to help you learn how to use this method yourself! This particular routine can be used on a daily basis with your current exercise routine, by itself as a recovery day movement method, or in different pieces to help you recover on days you are crunched for time.  Give it a shot! Your muscles will thank you!