Whether your goal is better stretching, enhanced mobility, or increased flexibility, bodybuilding master Arnold Schwarzenegger has got the answers. He recently delved into the benefits of foam rolling versus static stretching on August 1, 2024, in his Arnold’s Pump Club Newsletter, offering expert insight that he’s gathered thanks to years of experience competing at the highest level in bodybuilding.
As one of the world’s most popular celebrities, Arnold Schwarzenegger has conquered every discipline he’s set his mind to. In the bodybuilding world, he amassed seven Mr. Olympia titles, testing himself against other stars of the sport he helped grow, like his friend, the late Frank Columbu and Sergio Oliva.
Schwarzenegger recently had a pacemaker installed into his heart after undergoing surgery. Suffice it to say, optimal health, recovery, and enhanced range of motion have become important goals he has sought since sailing off into the sunset following one of the greatest careers in bodybuilding.
Arnold Schwarzenegger Compares Benefits of Static Stretching vs. Foam Rolling
Arnold Schwarzenegger takes a closer look at the benefits of static stretching versus foam rolling in a recent Arnold’s Pump Club Newsletter. While both improve range of motion, a study Schwarzenegger shared suggests one works faster than the other.
“Better Or Worse: Stretching vs. Foam Rolling
We recently shared that foam rolling takes a few weeks to provide real benefits. That caused many of you to ask if stretching was a better option. Luckily, research has tested that very question.”“Scientists found that static stretching and foam rolling similarly improve range of motion. But one might work quicker than the other.”
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First, Schwarzenegger explains the difference between static stretching and foam rolling.
“If you’re unfamiliar, static stretching involves holding a stretch for a prolonged period, typically 15-60 seconds. Foam rolling, or self-myofascial release, involves using a foam roller (or something hard like a lacrosse ball) to apply pressure to specific muscles and fascia.”
The major difference between static stretches and foam rolling is that foam rolling takes over four weeks of consistent use to see results. Static stretching happens much earlier. Interestingly, both static stretches and foam rolling improve the range of motion, however, static stretches will have you seeing results sooner.
“They work in different ways to improve range of motion but equally drive a similar outcome. The only difference is that static stretching can lead to better range of motion in less than four weeks, whereas—as we mentioned the other day—foam rolling takes at least four weeks to produce results.”
“So, if you want quicker changes, static stretching will get you there, but in the long run, either option, if done consistently, will help improve your range of motion. And remember, even if you don’t enjoy stretching or foam rolling, research has also found that weight training can help improve your flexibility and range of motion.”
This wasn’t the first time Schwarzenegger took a closer look at the benefits of foam rolling. While he cautioned that the recovery benefits could take a few weeks to experience, he credited it for helping improve mobility, which he backed up with scientific data and studies.
Foam rolling and static stretching have a plethora of benefits that include increasing range of motion and improving overall mobility. So what are you waiting for? Give it a try and tell us in the comments how it worked out for you!
RELATED: Forget Pilates Studios — You Just Need a Foam Roller and 20 Minutes for Core Stability
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