THE MASSAGE STICK for the lower back that will be easier to use than a roller for those who are new to self-massage.
To complete the recovery, you can also stretch the thighs and calves. Please note that stretching exercises do not have the same objective depending on when they are done: -> Immediately after physical activity: releases tension in the muscles. For a warm-down and relieving tension after a physical activity, gently stretch the thighs and calves. The stretches do not have to last more than 15-20 seconds and will be done without strain. If you stretch the muscles too much, you could tear the muscle fibres which have already been damaged during the physical activity. This will not help recovery. -> 4 to 5 hours after the physical activity: improves flexibility and range of movement. You can engage in a real stretching session by holding the same position for 30 to 45 seconds once or several times with some strain, albeit without hurting yourself. Stretches should never be painful. Make the most of this session that is relaxing and will make you feel comfortable! If you are unsure whether the position is correct, don't hesitate to contact a physiotherapist who can show you how to do this. Not everyone needs to stretch.