Regeneration is the most important thing you can do for exercise. This is because regeneration from one session is what will lead to a successful NEXT work out, and that is the point to be able to recover from previous exercise sessions and keep moving forward. By spending 10-15 minutes at the end of the session to stretch and foam roll will help the muscle recover more rapidly. Although it “feels good” to be sore after working out it is not cool if that hinders your daily life not to mention your next lift. An example of regeneration is foam rolling is also known as self-myofascial release which purpose is to take the knotted muscle tissue and return it to its relaxed position. Think of the foam roller as the rolling pin and your knotted up tough muscle tissue is the dough. This can also be done by trigger pointing (applying direct pressure) a knot with a ball pick the ball of choice on pain tolerance and size of knotted area. That’s all from me folks happy rolling and hopefully DOMS (delayed onset muscle soreness) doesn’t hit you to hard!