Get the Full Book

This guide is one chapter from Fitness & Nutrition Programming for Beginners. If you enjoy reading it, consider purchasing the full book either as a PDF or paperback. Thanks!

Cool Down: Stretching & SMR

How to build an effective cool down routine and the fitness benefits of self-myofascial release and static stretching.

Chill Out

After a physically and mentally demanding session, it’s easy to pack up and immediately leave the gym. No stretching. No foam rolling. Just rack the weights and get out. It can be tempting to skip the cool down because this portion seems so minimally beneficial compared to the difficult stuff that was just completed. It might only be 5% of our total workout time, but these few minutes can help with so much more than range of motion.

An effective post-workout cool down routine can directly improve hypertrophy, strength, flexibility, and recovery time while reducing soreness, future risk of injury, and joint imbalances. A small investment of time can drastically impact our exercise progress and session effectiveness.

In this chapter, we’ll define cool down, look at some benefits of various stretching techniques, and cover how to build an easy and effective routine.

Cool Down Definition & Benefits

Cool down components and methods vary among different programs and social circles, but they all have the same basic goals. A cool down is a 5-15 minute period that occurs immediately after a workout. It includes exercises designed to improve flexibility, reduce soreness/inflammation, and give participants time to return to baseline heart rates and body temperatures. The term cool down is used here because of its widespread familiarity, not due to any significant emphasis placed on temperature reduction.

A great cool down can result in the following acute and long-term benefits –

Increased flexibility/range of motion
Increased hypertrophy
Increased strength
Increased quality of movement
Increased blood flow
Increased balance
Increased recovery
Increased ATP production
Decreased risk of injury
Decreased soreness (DOMS)
Decreased inflammation
Decreased joint imbalances

An increase in flexibility is expected, but the other potential improvements listed make it obvious that stretching does more than simply affect range of motion. If we want to perform our best in and out of the gym, we need to be following a great cool down routine.

Components of the Cool Down

The Fitstra cool down strategy is very simple. It massages the muscles worked that day then stretches them out. Research shows that both self-myofascial release (SMR) and static stretching techniques can significantly increase a joint’s range of motion when performed independently, but results are greater when these two are combined.

As seen above, the cool down process starts with self-myofascial release and ends with static stretching. To make sure we’re all speaking the same language and understand what’s being discussed, let’s quickly unpack these terms.

Our muscles and all of their major internal longitudinal structures (fascicles, fibers, and myofibrils) are covered in a collagen sheath called fascia. Similar to how skin covers our body, fascia encase our muscles in a thin layer of connective tissue that aids in elasticity, nutrient delivery, and compartmental structure. Fascia also surrounds internal organs, so the prefix myo in myofascial means we’re specifically talking about muscle fascia.

When we apply pressure to our muscles with tools like foam rollers, we temporarily reduce tension and can break up fascial adhesions. Self-myofascial release means that we’re giving ourselves a massage with a tool and releasing tension from soft tissues. Nothing too complicated.

A static stretch is a stretching technique where a muscle is lengthened until noticeable passive tension is achieved, then held in that stretched state for a specific amount of time. Unlike dynamic stretching in the warm up, static stretching does not involve any movement once the stretch begins.

With terminology covered, let’s discuss why these components are so beneficial.

Self-Myofascial Release: Why

There are quite a few great performance benefits associated with self-myofascial release. Some enhancements are due to physical changes within muscles, while others are neuromuscular. These acute responses from massage result in faster recovery times and more effective static stretching. To start things off, let’s talk about soreness and blood flow.

The delayed onset of muscle soreness (DOMS) is the pain we feel in our muscles after a tough workout. The exact cause of DOMS is not fully understood, but it’s thought to stem from various types of muscle tissue damage and structural disruption. Soreness is common, but it’s not a training symptom we want to experience at high levels. For this damage to be repaired, our muscles need to be taken care of properly. A great diet, adequate hydration, and a healthy sleep schedule can help ensure our bodies are receiving and synthesizing the nutrients they need to recover. But when our muscles are damaged, blood flow can be impeded due to inflammation and changes in tissue structure. Luckily, foam rolling and other self-myofascial release techniques can reduce soreness and speed up the recovery process by increasing blood flow.

When self-myofascial release techniques are performed correctly, fascia, muscles, and arteries are made more elastic through massage. Decreased arterial stiffness and modifications to the viscoelastic properties of tissues result in vasodilation and acute, local improvements to blood circulation. Meaning, when we use a foam roller on a specific area, the targeted muscles and arteries experience better blood flow at higher total volumes because the tissues are more pliable. Damaged muscles recover faster when they receive more blood. Quicker recovery times reduce inflammation, increase growth, improve energy production, and benefit general performance in all future resistance training endeavors.

The same underlying mechanisms and physiological changes that increase blood flow also improve a muscle’s longitudinal stretching potential. Muscles and fascia that are more elastic and less resistant to being lengthened can be stretched to a greater degree. Research suggests that self-myofascial release can increase heat, muscle plasticity/extensibility, and possibly break up fascial adhesions that impede movement. These physical changes can result in greater ranges of motion during a static stretch due to improved viscoelastic muscle properties. SMR makes rope more like rubber.

On the neuromuscular side of things, SMR appears to inhibit the reflex response of a muscle, making it more relaxed and susceptible to stretching. This response is called autogenic inhibition. The broad strokes of this theory state that when we apply pressure to a muscle through SMR, changes in tissue length, tension, and levels of pain are registered by local sensory receptors within a muscle. These signals are then sent to our central nervous system as a warning to reduce muscle contraction force and neuromuscular excitability. This warning signal relaxes muscle tissues and makes them less reactive to minor changes in discomfort, allowing them to be stretched further than if they were behaving normally. To summarize a summary, self-myofascial release causes our bodies to sense a potential risk of injury and respond by relaxing the affected muscles for a short period of time to keep them safe. This relaxed window is when we apply static stretching.

Static Stretching: Why

Similar to self-myofascial release, static stretching produces both neuromuscular and physiological changes that vary in duration. The end result of a great static stretching routine is commonly assumed to only be improved flexibility, but there are quite a few other significant benefits. Static stretching can directly induce hypertrophy, improve strength output, and reduce risk of injury while under load. We can be bigger, stronger, and safer with a little stretching.

In a weight training setting, our muscles contract against resistance and cause active tension to build. This tension loads our muscle fibers with mechanical stress and causes sensory receptors in tissues to stimulate myofibrillar protein synthesis. This overly simplified summary of mechanical loading and protein synthesis is how we increase the size of a muscle when we lift. When static stretching is performed correctly, our muscles relax and don’t generate any active tension. However, they do generate passive tension at longer lengths. This passive form of loading can cause muscle protein synthesis to be triggered.

Static stretching mimics the mechanical stress of an eccentric contraction by lengthening sarcomeres beyond their resting size and loading muscle fibers with enough force to generate a growth response. The elastic nature of muscle tissue is what limits our range of motion and builds passive tension in the tissue. Like eccentric contractions, this style of mechanical loading primarily results in new sarcomeres grown in series (sarcomeres added to the ends of myofibrils). Static stretching alone isn’t going to result in a massive difference in overall size, but stretching can add new tissue. And if it adds mass, that’s a growth opportunity worth taking advantage of.

Stretching can also make us stronger by changing the length-tension relationship of our muscles. The force a muscle generates is partially dependent on its length. Both long and short sarcomere lengths don’t allow for an optimal number of actin/myosin cross-bridges. This means we’re weaker at the top and bottom of a contraction, and produce peak force somewhere in the middle. By increasing the flexibility and functional range of motion of a muscle, we alter the length-tension relationship and create a larger middle section of the force production curve.

As seen above, muscles that are lengthened through static stretching don’t produce more peak force than their tight counterparts. Instead, they maintain maximum strength output at longer lengths. Longer fibers and more uniform sarcomere shapes extend the length-tension curve to the right, and allow us to work within an optimal strength zone for a greater percentage of a joint’s range of motion. Applied practically, this change in physiology translates to more control and force production at the bottom of a heavy lift, allowing us to get out of the hole with less strain. Like the hypertrophy gains mentioned earlier, changes in strength due to muscle lengthening are modest, but it would be dumb to pass up these easily attainable benefits.

Altering a muscle’s length-tension relationship can also reduce the risk of injury. Take a second and look back at the length-tension graphs above. Wider peak force plateaus signify that maximum muscle tension is being distributed more evenly throughout a joint’s range of motion. In tighter muscles, that plateau resembles something closer to a narrow point, and the greatest forces are experienced suddenly during one small segment of a contraction. By extending a muscle’s optimal force output length, we can control heavier weight at longer fiber lengths and can minimize acute spikes in tension. These two factors can help minimize the chance of strains and sprains.

When combined with appropriate corrective exercises, static stretching can also effectively treat joint imbalances. The likelihood of knee, low back, shoulder, and other common injuries can be decreased when joints are aligned properly. By stretching tight, overworked muscles, we can improve the activation of their weak, overly lengthened antagonists.

Let’s now shift our focus from cool down theory to practice.

How to SMR

Self-myofascial release can be accomplished with a few different implements, but I recommend you limit your toolkit to foam rollers, massage balls, barbells, and mobility sticks because they all rely on the same general method of application. These items allow us to apply high levels of pressure to the entire length of a muscle by using slow and controlled sweeping motions for 30-60 seconds. Because that general overview isn’t too helpful, let’s dive into the specifics of pressure, movement, and duration.

How much pressure? A lot. SMR studies vary quite a bit in experiment design and tool application, but there’s a clear link between pressure and results. The more force we can place on a tissue, the better. Self-myofascial release should cause mild discomfort and possibly even very low levels of pain when done correctly, but the sensation should be far from unbearable. Using a 10 point pain scale, the SMR ouch-factor should peak at ~7/10 but not exceed it. If you have experience with deep tissue massage, the feeling should be similar. Simultaneously relaxing and uncomfortable.

To ensure an entire muscle is being hit evenly, the pressure applied needs to constantly move longitudinally and slightly laterally (end to end and side to side). Studies show that SMR can be effective with a variety of different movement patterns as long as certain pressure and time guidelines are met. To keep SMR as uncomplicated as possible, I recommend you roll at a steady speed of 1-3 inches per second, work along the entire length of a muscle by sweeping back and forth in both directions (proximal to distal, distal to proximal, proximal to distal, etc) while slowly working side to side to ensure the entire surface area is covered.

For example, when rolling out your quads with a barbell while seated on the floor, start at the hip, roll the bar to your knee, reverse the direction of movement back to the hip, and keep that pattern going until the desired duration is reached. While the barbell is traveling back and forth along the length of your thigh, internally and externally rotate your femur to equally target the middle, inside, and outside muscles.

In spots that are noticeably more sore, slow down your rolling speed and work carefully over the muscle to keep discomfort levels manageable. Reduce roller speed as pain increases to minimize the risk of further tissue inflammation and give sensitive areas more massage time. If you’re not sure how much pressure to use, start on the lower end and work your way up as you become more comfortable with the exercise.

Regarding SMR time and frequency, work back and forth over the target area for 2-3 sets, each set lasting 30-60 seconds. Take a 5-10 second break between SMR rounds. All sets of SMR should be performed consecutively on a single muscle before moving onto the next.

How to Static Stretch

Static stretching isn’t super complicated, but it’s easy to screw up if not done correctly. Muscles can become inflamed and damaged when stretched too aggressively. Luckily, a few simple rules help keep us safe and flexible. When stretching, we want to apply purely passive tension for 30 seconds while avoiding pain.

Unlike SMR, static stretching should not cause any significant discomfort. For a muscle to be lengthened safely and effectively, it needs to be relaxed so passive tension can build. When we stretch too hard, muscle fibers have a difficult time relaxing and end up fighting the lengthening process with an isometric contraction. If passive tension is the goal, we can’t be actively contracting against it. Keep the intensity of your static stretching high enough to build noticeable tension, but far from pain.

I recommend that you stick to a hold time of 30 seconds per stretch, perform 2-3 sets per muscle, and alternate between sides by stretching unilaterally. Alternatively, you can knock out all sets for a single muscle before moving on to another like with SMR. Rest for 5-10 seconds between bouts if you perform all sets on one side consecutively. Experiment with both for the best results.

How much range of motion should a joint have? It depends. Age, sex, muscle mass, and the specific demands of your individual lifestyle will determine how much flexibility you need as well as the practical upper limits of your range of motion. With that said, tight muscles need to be stretched and lengthened to promote longer lasting adaptations and achieve optimal joint function. If something is noticeably tight and impedes your ability to move through a specific exercise, work on it. For those who are already flexible, focus on stretching maintenance rather than continued improvement.

Like all other aspects of fitness, our flexibility goals aren’t accomplished in a single session. Improvements take time. Stretch to a comfortable range of motion and slowly work to increase it over days, weeks, and months. Do what’s best for you.

Cool Down Example

The following is a simplified cool down routine that follows a lower body workout. Because post-workout stretching only targets the muscles worked that day, the included example isolates the quadriceps, hamstrings, and glutes.

As seen above, the self-myofascial release section targets each muscle individually in a unilateral fashion, each for two sets of 30 seconds. The same unilateral approach is applied to static stretching. A wall supported standing quad stretch starts things out, followed by a band assisted supine hamstring stretch, and pigeon pose targets the glutes to wrap everything up. If possible, take the time to isolate each muscle unilaterally as performed above. This approach takes a bit longer than a bilateral method, but it helps identify imbalances much easier. Bilateral stretching can be just as effective and is more time efficient, but don’t do it exclusively. 30 second durations are listed in this example, but feel free to play within a 30-60 second window for both SMR and static stretching. Finally, be sure to breathe normally while under tension. Don’t hold your breath or hyperventilate.

Because we want to stretch all of the primary movers used in a workout, tissues that carry you through any cardiovascular conditioning need love too. If your upper body workout ends with sprint intervals, you’ll want to stretch out your chest and shoulders, as well as your glutes, quads, hamstrings, and calves. Make sure all the muscles worked in your session get some attention at the end.

Our bodies use so many different muscles and joint angles to move, so I can’t cover every possible stretch you might need. But I can suggest a few that cover the most basic movement patterns.

The stretches above should serve as a helpful introduction to static stretching and target some of the most necessary areas, but it’s a very basic list. You will most likely need to incorporate a few extras for your individual needs. If you have the ability to supplement your weight training routine with regular yoga classes, do them. Get out of the weight room and learn something new.

SMR & Static Stretching For Off-Days

Self-myofascial release and static stretching can be performed on non-training days, depending on your goals and recovery needs. Research suggests that to increase flexibility, reduce soreness, and create longer lasting physiological adaptations, stretching and SMR need to be performed at regular intervals throughout the week. But it’s not always necessary to include both cool down components.

To reduce soreness and inflammation, incorporate SMR into your off-days to promote blood flow and general recovery, but leave static stretching out. Static stretching has little to no benefit on DOMS and can potentially exacerbate muscle damage. If you’re flexible but really sore, save static stretching for the cool down after a workout. Off-day SMR uses the same massage technique covered earlier, but the duration is a bit longer.

I recommend you increase the total set count to three and bump up the rolling time to 90 seconds per round. These sessions can be performed at any time during the day, but may be most effective if added into your morning routine or knocked out before bed. Feel free to SMR daily, but treat this recovery tool like a workout and limit its application to 1-2 times per day.

If flexibility is your goal, both SMR and static stretching should be utilized. Tighter muscles require more frequent attention and may need to be massaged and stretched 4-6 times (including cool down stretching sessions) per week until a desired range of motion is met. Like off-day SMR, static stretching for non-training days uses the same application style described earlier, but the total time is increased.

After completing the non-negotiable, off-day SMR protocol (3X90 sec), stretch each muscle 3-4 times for 30-60 seconds. Stay far away from muscular pain and discomfort. Once you’ve achieved your flexibility goals, static stretching volume can be reduced to a maintenance frequency of 2-3 times per week, or kept within the cool down after lifting.

PNF Versus Static Stretching

Proprioceptive neuromuscular facilitation (PNF) stretching is another extremely effective stretching method that can replace or supplement static stretching. PNF stretching utilizes the same autogenic inhibition response as self-myofascial release, but is performed during a static stretch.

I suggest a hold-relax approach that uses a five second isometric contraction at 40-90% of maximum force, followed by a 30 second stretch, performed for 2-4 sets, with a 5-10 second break between rounds. Feel free to mix PNF in with your current static stretching sets or eliminate static stretching completely and perform PNF exclusively.

Final Thoughts

Lift all the weights. Run all the miles. Stretch all the muscles.

Regardless of your programming or long-term goals, make sure your routine includes a post-workout cool down section. A few minutes of work can make a massive difference in your overall exercise progress.

A decent amount of content was covered in this chapter, but hopefully the overall message is clear. After you’re done working out, perform self-myofascial release with a tool of your choice, then do some static stretching. Nothing too complicated or crazy. Don’t overthink it.

Experiment by manipulating different variables. Find what works best for you. Share what you discover. Have fun.

References

Apostolopoulos, N., Metsios, G. S., Flouris, A. D., Koutedakis, Y., & Wyon, M. A. (2015). The relevance of stretch intensity and position-a systematic review. Frontiers in psychology, 6, 1128.

Bandy, W. D., & Irion, J. M. (1994). The Effect of Time on Static Stretch on the Flexibility of the Hamstring Muscles. Physical Therapy, 74(9), 845–850.

Baxter, C., Mc Naughton, L. R., Sparks, A., Norton, L., & Bentley, D. (2016). Impact of stretching on the performance and injury risk of long-distance runners. Research in Sports Medicine, 25(1), 78–90.

Beardsley, C. (2018). Strength & Conditioning Research. Retrieved from https://www.strengthandconditioningresearch.com/

Beardsley, C., & Škarabot, J. (2015). Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, 19(4), 747–758.

Beckers, D., Adler, S., & Buck, M. (2008). PNF in Practice (3rd ed.). Heidelberg: Springer.

Blazevich, A. J., Cannavan, D., Waugh, C. M., Miller, S. C., Thorlund, J. B., Aagaard, P., & Kay, A. D. (2014). Range of motion, neuromechanical, and architectural adaptations to plantar flexor stretch training in humans. Journal of Applied Physiology, 117(5), 452–462.

Brughelli, M., & Cronin, J. (2007). Altering the Length-Tension Relationship with Eccentric Exercise. Sports Medicine, 37(9), 807–826.

Brynnel, A., Hernandez, Y., Kiss, B., Lindqvist, J., Adler, M., Kolb, J., van der Pijl, R., Gohlke, J., Strom, J., Smith, J., Ottenheijm, C., … Granzier, H. L. (2018). Downsizing the molecular spring of the giant protein titin reveals that skeletal muscle titin determines passive stiffness and drives longitudinal hypertrophy. eLife, 7, e40532.

Burkholder T. J. (2007). Mechanotransduction in skeletal muscle. Frontiers in bioscience : a journal and virtual library, 12, 174-91.

Cayco, C. S., Labro, A. V., & Gorgon, E. J. R. (2018). Hold-relax and contract-relax stretching for hamstrings flexibility: a systematic review with meta-analysis. Physical Therapy in Sport.

Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. International journal of sports physical therapy, 10(6), 827-38.

Cheatham, S. W., Kolber, M. J., & Cain, M. (2017). COMPARISON OF VIDEO-GUIDED, LIVE INSTRUCTED, AND SELF-GUIDED FOAM ROLL INTERVENTIONS ON KNEE JOINT RANGE OF MOTION AND PRESSURE PAIN THRESHOLD: A RANDOMIZED CONTROLLED TRIAL. International journal of sports physical therapy, 12(2), 242-249.

Cheatham, S. W., Stull, K. R., & Kolber, M. J. (2018). Roller massage: is the numeric pain rating scale a reliable measurement and can it direct individuals with no experience to a specific roller density?. The Journal of the Canadian Chiropractic Association, 62(3), 161-169.

Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed Onset Muscle Soreness. Sports Medicine, 33(2), 145–164.

Cristopoliski, F., Barela, J. A., Leite, N., Fowler, N. E., & Rodacki, A. L. F. (2009). Stretching Exercise Program Improves Gait in the Elderly. Gerontology, 55(6), 614–620.

DuVall, M. M., Jinha, A., Schappacher-Tilp, G., Leonard, T. R., & Herzog, W. (2017). Differences in titin segmental elongation between passive and active stretch in skeletal muscle. The Journal of Experimental Biology, 220(23), 4418–4425.

GOLDSPINK, G. (1999). Changes in muscle mass and phenotype and the expression of autocrine and systemic growth factors by muscle in response to stretch and overload. Journal of Anatomy, 194(3), 323–334.

Heidlauf, T., Klotz, T., Rode, C., Siebert, T., & Röhrle, O. (2017). A continuum-mechanical skeletal muscle model including actin-titin interaction predicts stable contractions on the descending limb of the force-length relation. PLoS computational biology, 13(10), e1005773.

Hornberger, T. A., Armstrong, D. D., Koh, T. J., Burkholder, T. J., & Esser, K. A. (2005). Intracellular signaling specificity in response to uniaxial vs. multiaxial stretch: implications for mechanotransduction. American Journal of Physiology-Cell Physiology, 288(1), C185–C194.

Hotfiel, T., Freiwald, J., Hoppe, M., Lutter, C., Forst, R., Grim, C., … Heiss, R. (2018). Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Sportverletzung · Sportschaden, 32(04), 243–250.

Knight, C.A., Rutledge, C.R., Cox, M.E., et al. (2001). Effect of Superficial Heat, Deep Heat, and Active Exercise Warm-up on the Extensibility of the Plantar Flexors. Physical Therapy.

Kruse, N. T., Silette, C. R., & Scheuermann, B. W. (2016). Influence of passive stretch on muscle blood flow, oxygenation and central cardiovascular responses in healthy young males. American Journal of Physiology-Heart and Circulatory Physiology, 310(9), H1210–H1221.

Kwak, D. H., & Ryu, Y. U. (2015). Applying proprioceptive neuromuscular facilitation stretching: optimal contraction intensity to attain the maximum increase in range of motion in young males. Journal of Physical Therapy Science, 27(7).

Lempke, L., Wilkinson, R., Murray, C., & Stanek, J. (2018). The Effectiveness of PNF Versus Static Stretching on Increasing Hip-Flexion Range of Motion. Journal of Sport Rehabilitation, 27(3), 289–294.

MacDonald, G. Z., Button, D. C., Drinkwater, E. J., & Behm, D. G. (2014). Foam Rolling as a Recovery Tool after an Intense Bout of Physical Activity. Medicine & Science in Sports & Exercise, 46(1), 131–142.

Macgregor, L. J., Fairweather, M. M., Bennett, R. M., & Hunter, A. M. (2018). The Effect of Foam Rolling for Three Consecutive Days on Muscular Efficiency and Range of Motion. Sports medicine – open, 4(1), 26.

Martins, Wagner & MM, Carvalho & Mota, Márcio & GFB, Cipriano & FAS, Mendes & Diniz, Leonardo & Júnior, Gerson & Carregaro, Rodrigo & JLQ, Durigan. (2013). Diacutaneous fibrolysis versus passive stretching after articular immobilization: Muscle recovery and extracellular matrix remodelling. OA Medical Hypothesis. 1. 17.

Mohr, A. R., Long, B. C., & Goad, C. L. (2014). Effect of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion. Journal of Sport Rehabilitation, 23(4), 296–299.

Monteiro, E. R., & Neto, V. G. (2016). EFFECT OF DIFFERENT FOAM ROLLING VOLUMES ON KNEE EXTENSION FATIGUE. International journal of sports physical therapy, 11(7), 1076-1081.

Monteiro, E. R., Vigotsky, A. D., Novaes, J., & Škarabot, J. (2018). ACUTE EFFECTS OF DIFFERENT ANTERIOR THIGH SELF-MASSAGE ON HIP RANGE-OF-MOTION IN TRAINED MEN. International journal of sports physical therapy, 13(1), 104–113.

Murray, A. M., Jones, T. W., Horobeanu, C., Turner, A. P., & Sproule, J. (2016). SIXTY SECONDS OF FOAM ROLLING DOES NOT AFFECT FUNCTIONAL FLEXIBILITY OR CHANGE MUSCLE TEMPERATURE IN ADOLESCENT ATHLETES. International journal of sports physical therapy, 11(5), 765-776.

Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109-19.

Pearcey, G. E. P., Bradbury-Squires, D. J., Kawamoto, J.-E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures. Journal of Athletic Training, 50(1), 5–13.

Romero-Moraleda, B., La Touche, R., Lerma-Lara, S., Ferrer-Peña, R., Paredes, V., Peinado, A. B., & Muñoz-García, D. (2017). Neurodynamic mobilization and foam rolling improved delayed-onset muscle soreness in a healthy adult population: a randomized controlled clinical trial. PeerJ, 5, e3908.

Sands, W. A., McNeal, J. R., Murray, S. R., Ramsey, M. W., Sato, K., Mizuguchi, S., & Stone, M. H. (2013). Stretching and Its Effects on Recovery. Strength and Conditioning Journal, 35(5), 30–36.

Sharman, M. J., Cresswell, A. G., & Riek, S. (2006). Proprioceptive Neuromuscular Facilitation Stretching. Sports Medicine, 36(11), 929–939.

Simpson, C. L., Kim, B. D. H., Bourcet, M. R., Jones, G. R., & Jakobi, J. M. (2017). Stretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemii. Scandinavian Journal of Medicine & Science in Sports, 27(12), 1597–1604.

Su, H., Chang, N.-J., Wu, W.-L., Guo, L.-Y., & Chu, I.-H. (2017). Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. Journal of Sport Rehabilitation, 26(6), 469–477.

Weerapong, P., Hume, P. A., & Kolt, G. S. (2004). Stretching: Mechanisms and Benefits for Sport Performance and Injury Prevention. Physical Therapy Reviews, 9(4), 189–206.

Weppler, C. H., & Magnusson, S. P. (2010). Increasing Muscle Extensibility: A Matter of Increasing Length or Modifying Sensation? Physical Therapy, 90(3), 438–449.

Wyon, M. A., Smith, A., & Koutedakis, Y. (2013). A Comparison of Strength and Stretch Interventions on Active and Passive Ranges of Movement in Dancers. Journal of Strength and Conditioning Research, 27(11), 3053–3059.

Zöllner, A. M., Abilez, O. J., Böl, M., & Kuhl, E. (2012). Stretching skeletal muscle: chronic muscle lengthening through sarcomerogenesis. PloS one, 7(10), e45661.