Stretching and rolling are both valuable techniques for maintaining and improving muscle flexibility and mobility. Rolling involves using a foam roller or other tools to apply pressure to specific muscles and fascia, helping to release tension and improve muscle length. It is particularly effective before a training session as it prepares the muscles by providing some length and promoting better movement patterns. On the other hand, stretching is best performed after a workout when the muscles are warm and pliable. It involves holding a stretch for a specific duration to improve flexibility and range of motion. By stretching at the end of a workout, you can take advantage of the increased muscle temperature to achieve greater ranges and promote muscle recovery. Both rolling and stretching are essential components of a well-rounded routine, and when used in combination, they can enhance performance, prevent injuries, and support overall muscle health.