# Stretching and Foam Rolling

The post snow recovery strategies were developed to help you with flexibility and general recovery following activity optimising performance and reducing injury risk.

Part of [RAD Exercise Programs](https://backinactionphysiotherapy.com/resources/rad-exercise-programs)

## How to use it

- Stretches and foam rolling should feel relieving, or at worst uncomfortable, never unbearable.
- If you feel pain with any of the exercises, stop and ask your health-care practitioner.
- Do the series after activity, or whenever your body is warm, for the most effect.

## Levels

- 01 Stretch 1 (17 min): https://player.vimeo.com/video/139198278
- 02 Stretch 2 (20 min): https://player.vimeo.com/video/139273227
- 03 Stretch 3 (10 min): https://player.vimeo.com/video/139288842
- 04 Foam Roller (19 min): https://player.vimeo.com/video/139294108

## About this program

A common side effect following activity is stiffness in the working muscle and joints due to activity related tissue stress and waste accumulation in working tissues. This can lead to stiffness and sub optimal tissue performance and if unchecked can silently accumulate often eventually leading to injury. This, however, can be easily countered by a few minutes of cool down (aerobic), stretching and foam rolling after activity.

## More in this series

- [Fit for Snow](https://backinactionphysiotherapy.com/resources/rad-exercise-programs/fit-for-snow) (6 levels · about 21 min each)
- [Ski RAD](https://backinactionphysiotherapy.com/resources/ski-rad) (6 levels · PDF)
- [Dynamic Warm Up Routines](https://backinactionphysiotherapy.com/resources/rad-exercise-programs/warm-up) (3 levels · about 5 min each)
- [ACL Prevention](https://backinactionphysiotherapy.com/resources/rad-exercise-programs/acl-prevention) (4 levels · about 17 min each)
- [Bike RAD](https://backinactionphysiotherapy.com/resources/bike-rad) (PDF sheet)
- [Run RAD](https://backinactionphysiotherapy.com/resources/run-rad) (PDF sheet)