Foam Roller Mobilisations Secrets To Success

Size: px
Start display at page:

Download "Foam Roller Mobilisations Secrets To Success"

Transcription

1 1 2 Secrets To Success 5 Foam Roller Longitudinal Mobilisation 3 Foam Roller Horizontal Mobilization Foam Roller Quadriceps Rolling Foam rolling, also known as Self-Myofascial Release was once used only by professional athletes, coaches, and therapists but is now becoming a familiar everyday practice for people at all levels of fitness. Fascia is the soft tissue portion of the connective tissue in the muscle, providing support and protection. The fascia can become restricted due to overuse, trauma, and inactivity. Recent technology, information and affordable products have introduced an increasing range of recovery and training approaches to the average person. Foam Roller Glute/Hamstring Rolling IT Band and TFL Rolling 5 Foam Rolling Benefits Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived on the mass market. Releasing trigger points helps to re-establish proper movement patterns and pain free movement, and ultimately, to enhance performance. For example, imagine a bungee cord with a knot tied into it and then imagine stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered. Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function. 1

2 Why Am I Doing Something That Hurts? What happens after rolling? For many, deep tissue massage is easy to understand. Ideally someone is able to work out the knots in your muscles, and it is commonly known this process may be uncomfortable and at times painful. Self-myofascial release provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening. It is always recommended to consult with your physician or physical therapist for pain and receive approval before starting selfmyofascial release. For most people you will be cleared immediately and your doctor will encourage the practice. You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 2-8 hours before focusing on the same area again. Here are my 5 favorite Foam Rolling Mobilizations. Try each one and if you feel better after any or all, add them to your stretch program. They are best done before your stretches, as you will get more stretch release after the fascia has been rolled. 2

3 Foam Roller Longitudinal Mobilisation WHY: There are two major benefits of lying on a foam roller. The first is to allow the anterior muscles of the chest and neck to gently stretch. The pectoral muscles and neck muscles tend to accommodate to a sustained forward position and become abnormally short and tight. Lying on a foam roll for five to ten minutes after work will help to reverse this effect. The second benefit involves allowing the thoracic spine, or middle back, to relax into a more neutral position. Just as the chest and neck muscles become tight and pulled forward from sedentary office work, so too does the thoracic spine. When the thoracic spine retains good mobility and is allowed to relax into extension, the muscles of the upper back will actually function better. The lower and middle trapezium muscles in particular have been shown to stall out and become very ineffective when the upper back is stiff and excessively forward. 1. Keep your knees bent and your feet flat on the floor. This will help to protect your lower back from unnecessary strain. 2. Make sure that your head is adequately supported by the foam roller. Some people will need extra support behind their head in order to maintain a comfortable stretch. Place an extra towel or small pillow if necessary for neck comfort. Under no circumstances should you ever have your head off the roller and resting on the floor. Purchase your Foam Roller Online in the Celebrity Trainer Shop $ LYING ON A FOAM ROLLER SHOULD NEVER BE PAINFUL. Some people however will simply not be able to tolerate lying on a roller that is too hard. If you encounter pain despite making the above adjustments, try lying on a rolled up towel or blanket instead. You will still get some of the benefit!. Do not sleep on your foam roller or towel roll. It is possible to strain nerves in the neck and shoulder if you stay on a roller for too long. 5. It is a great idea to stretch out on a roller prior to performing back exercises. As previously mentioned, a more flexible spine will enable your back muscles to function better. 3

4 Foam Roller Horizontal Mobilization Lay face up with a foam roller horizontally placed under your shoulder blades. Bend your knees and place your feet flat. With your hands cradling the weight of your head, lean back until you feel a stretch in your chest and concentrated pressure at a point in your upper back. - Curl up to return to a neutral long spine, lift your hips and reposition yourself so the foam roller is about one inch up or down. Lower your hips, lean back again. To release through the shoulder blades place your elbows out to the side, for a more concentrated mobilization of the thoracic spine, point your elbows up to the ceiling. Foam Roller Quadriceps Rolling 6. - Begin by supporting your bodyweight in a pressup position with a foam roller positioned lengthways between your quads and the floor Roll the quad muscles from the hip down to the knee Pause for 10 seconds on any tight or painful areas to work out the tension and repeat for the whole muscle. Foam Roller Glute/Hamstring Rolling 1. - Begin by sitting on the roller, slightly to one side, supporting your bodyweight on your hands Roll the glute muscle side to side and up and down, covering the whole area. 3. To increase the stretch and pressure on the piriformis cross the same side ankle over onto the other knee, continue rolling.. - Pause for 10 seconds on any tight or painful areas to work out the tension and repeat for the whole muscle. 5.

5 IT Band and TFL Rolling WHY: The IT Band can become tight from running, tight glutes and poor posture. Shortened, it can pull the side of the knee upwards, causing knee pain and knee alignment issues. If rolling the IT Band, make sure you roll out the glutes too as they are the likely cause of the tightness in the first place. Lie down on one side, propping yourself up with one elbow, and position the foam roller just under your hip. Now, move your body forward so that the roller works itself down on the outside of your thigh; stop when you get to your knee. Roll in a gradual, slow motion, and when you reach your knee, reverse directions back up to your hip. Adjust the amount of tension by applying more or less of your body weight on the roller. If you're new at this, your IT band will probably be tender, and you might not even need to apply much weight before you feel it. Common Mistakes of foam rolling Advice from Sue Hitzmann, MS, CST, NMT, manual therapist, creator and author of The MELT Method. Mistake #1: You roll directly where you feel pain. When we feel pain, our first inclination is to massage that spot directly. However, this might be a big mistake. Areas of pain are the victims that result from tension imbalances in other areas of the body. The fix: Go indirect before direct. If you find a spot that's sensitive, it's a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions. For the IT band, work on the primary muscles that attach to the IT band first - specifically the gluteus maximus (the largest muscle in the buttocks) and the tensor fasciae latae (a muscle that runs along the outer edge of the hip). 5

6 Mistake #2: You roll too fast. While it might feel great to roll back and forth on a foam roller quickly, you're not actually eliminating any adhesions that way. You need to give your brain enough time to tell your muscles to relax. The fix: Go slower so that the superficial layers and muscles have time to adapt and manage the compression. Feel where the tender spots are with the roller, and use short, slow rolls over that spot. Mistake #3: You spend too much time on those knots. We're often told that if you feel a knot, spend time working that spot with the foam roller. However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller. If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising. The fix: Spend 20 seconds on each tender spot then move on. You can also manage how much body weight you use. For example, when working your IT band, plant the foot of your leg on the floor to take some of the weight off the roller. Mistake #: You have bad posture. Wait, what does your posture have to do with foam rolling? A lot. You have to hold your body in certain positions over the roller, says Lu and that requires a lot of strength. When rolling out the IT band, you are supporting your upper body weight with one arm. When you roll out the quads, you are essentially holding a plank position. If you don't pay attention to your form or posture, you may exacerbate pre-existing postural deviations and cause more harm. The fix: Work with an experienced exercise physiologist, physical therapist or coach who can show you proper form and technique. Or doing it in front of a mirror to view your posture. Mistake #5: You use the foam roller on your lower back. "The thing that makes me cringe is when people foam roll their lower back. You should never ever do that," says Lu. Your spine will freak out and all the spinal muscles will contract and protect the spine. The fix: You can use the foam roller on your upper back because the shoulder blades and muscles protect the spine. Once you hit the end of the rib cage, stop. If you want to release your lower back, try child's pose or foam roll the muscles that connect to your lower back -- the piriformis (a muscle located deep within the glutes), hip flexors and rectus femoris (one of the main muscles in your quads). Most importantly, understand what the origin of your pain is before you start. Know what you are trying to achieve through foam rolling and how to do it properly. And don't forget to stick with it. To get the benefits of self-massage, it's repeated exposure that's most important. You have to show up and put in the work. Emily Drew - Celebrity Trainer 201 Eat & Train Like the A-Listers 6

Muscle Release Techniques for. Low Back Pain and Hip Pain

Muscle Release Techniques for. Low Back Pain and Hip Pain Muscle Release Techniques for Low Back Pain and Hip Pain The movement of the lower back is very closely correlated to the upper back, pelvis and hips. When the deep muscles of the hip are tight and contracted

More information

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases

More information

Roll, Roll, Roll Your Bod - Relieving Pain Through Foam Rolling

Roll, Roll, Roll Your Bod - Relieving Pain Through Foam Rolling Roll, Roll, Roll Your Bod - Relieving Pain Through Foam Rolling Pain is NOT a Lifestyle Series Self-Myofascial Release/Foam Roll Exercises Self-care Home Routine I often hear the question should I foam

More information

Myofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7

Myofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7 Myofascial Release Technique Scan - use instrument to roll over all surface area of targeted muscle group (1-2 minutes per group) Trigger Point - locate trigger/adhesion, administer focal pressure for

More information

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently. General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly

More information

HOW TO USE NOW ROLLER MASSAGER & LACROSSE BALL - EXERCISES AND TIPS -

HOW TO USE NOW ROLLER MASSAGER & LACROSSE BALL - EXERCISES AND TIPS - HOW TO USE ROLLER MASSAGER & LACROSSE BALL - EXERCISES AND TIPS - BOOST YOUR RECOVERY NOW Thank you! Hi, it s Jeff again, Co-Founder of Maogani. Our team would like to thank you for giving us the opportunity

More information

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4

More information

Strength & Conditioning for Cyclists

Strength & Conditioning for Cyclists Part 1: Pre-Ride/Pre-Workout Body Prep Myofascial Release For each exercise: Perform 1-3 repetitions, 45-60 seconds/exercise per side Plantar fascia release with ball Stand up and step on a hard ball with

More information

Your Autopilot: Is it efficient?

Your Autopilot: Is it efficient? 374: MELT : Reintegration and Repatterning Series Time Block I - Saturday, 10:30am-12:20pm Presented by: Sue Hitzmann, MS, CST, NMT, Creator of MELT Session Format: Workshop Learn new tools to address

More information

TRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap

TRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap WORK + REST = SUCCESS TOTAL BODY ACHES AND PAINS FLEXIBILITY The Regeneration sessions will help you balance the work you put into your training sessions with movements designed to help your body recover

More information

Foam Rollers. Professionally managed by:

Foam Rollers. Professionally managed by: Foam Rollers Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education

More information

The Police Treatment Centres

The Police Treatment Centres Foam Roller Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Movement Prep Protocol

Movement Prep Protocol Prep Protocol Self massage / trigger point therapy Mobilty Drills (active stretches) Prep Part 1 Self massage / trigger point therapy Self Massage / Trigger Point Therapy Self massage and trigger point

More information

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture

More information

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,

More information

Core and Flexibility Workout

Core and Flexibility Workout 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that

More information

th Maccabiah Games Handbook Australian Swim Team Information Pack

th Maccabiah Games Handbook Australian Swim Team Information Pack SELF CARE/RECOVERY STRETCHING: Stretching is a vitally important part of the conditioning aspect of your training. Stretching helps in the recovery of muscles. It lengthens and realigns shortened muscle

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

34 Pictures That Show You Exactly What Muscles You re Stretching

34 Pictures That Show You Exactly What Muscles You re Stretching By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

part one I introduced the problems associated with sitting all day and the stretches to combat

part one I introduced the problems associated with sitting all day and the stretches to combat Welcome back to our first mobility series on sitting and how it can wreck your body! In part one I introduced the problems associated with sitting all day and the stretches to combat those issues. Now

More information

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair. Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder

More information

Seated Exercises Information for Patients

Seated Exercises Information for Patients Seated Exercises Information for Patients 1 Seated Exercise These exercises are designed to allow you to exercise and keep your joints moving and strong whilst you maybe using a wheelchair. They can all

More information

TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE

TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE TABLE OF CONTENTS 3. About Us 4. Understanding Trigger Points 5. Static Stretch vs Movement Prep 6. Equipment Needed 7. Using the Foam Roller to Mobilise

More information

FIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT

FIT IN LINE EXAMPLE REPORT (15/03/11)   THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core

More information

Clayton Beatty BSc CPT

Clayton Beatty BSc CPT x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc

More information

Taking Care of Your Back

Taking Care of Your Back Taking Care of Your Back Most people will feel back pain at some point in their lives, but not all back pain is the same for everyone. The good news is, most low back pain improves without any treatment

More information

You may have seen some of my functional training information on my blog SurfnSnowFitness.com

You may have seen some of my functional training information on my blog SurfnSnowFitness.com About Clayton Beatty My name is Clayton Beatty and since 2008 I have helped thousands of surf and snow sports athletes with my online fitness training programs. You may have seen some of my functional

More information

Nothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and it is meant to inform the reader.

Nothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and it is meant to inform the reader. TERMS & CONDITIONS USE AT YOUR OWN RISK: Consult a physician before performing any exercises. It is your responsibility to evaluate your own medical and physical condition, and to determine whether to

More information

Self Massage. 10 Exercises, Duration: 14 mins. 90/90 Breathing Position

Self Massage. 10 Exercises, Duration: 14 mins. 90/90 Breathing Position Self Massage 0 Exercises, Duration: 4 mins 90/90 Breathing Position sets mins, 40 seconds Begin in the supine posture by positioning yourself face up so that your back is on the floor with the feet on

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

Correcting Forward Pelvis (Bubble Butt)

Correcting Forward Pelvis (Bubble Butt) Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:

More information

Advice on Resistance Exercise

Advice on Resistance Exercise Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance

More information

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility Core Stability Dome Workouts combine cardio, strength training, balance and flexibility Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds

More information

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011!

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011! foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) Cat stretch 1. Place the roller on the floor 2. Knees and arms shoulder width apart. With you hands on the roller. Roller should be directly

More information

Muscle Energy Technique

Muscle Energy Technique PRACTICE SESSION: Muscle Energy Technique BE AN ARTIST and work out the best way for you to use the Muscle Energy Technique (MET). This technique works best when muscles are shortened. If you try MET on

More information

Viking Strong Exercise & Stretch Ebook

Viking Strong Exercise & Stretch Ebook Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the

More information

the back book Your Guide to a Healthy Back

the back book Your Guide to a Healthy Back the back book Your Guide to a Healthy Back anatomy Your spine s job is to: Support your upper body and neck Increase flexibility of your spine Protect your spinal cord There are 6 primary components of

More information

TRAINING PLAN FROM WORRIER TO WARRIOR

TRAINING PLAN FROM WORRIER TO WARRIOR TRAINING PLAN FROM WORRIER TO WARRIOR GENERAL TRAINING TIPS Always warm up properly before starting your workout never train a cold muscle as that increases injury risk. Training with proper technique

More information

1 - Calf Raise Reps Sets Duration Freq

1 - Calf Raise Reps Sets Duration Freq 1 - Calf Raise Reps Sets Duration Freq. 2-3 2-4 x day Stand on a flat surface (or with your heel over the edge of a step if advised by your physiotherapist) and hold onto the wall or a stable object. Raise

More information

Thoracic Home Exercise Program

Thoracic Home Exercise Program Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks

More information

Copyright 2006 by Kinetic Loop Training System

Copyright 2006 by Kinetic Loop Training System 1.) Left and Right Calf (Gastroc/Soleus) - Balance on both hands, shoulder blades down, and tighten core - Roll from knee to ankle, if possible, toes pointed up and out - Corkscrew hips and move foot,

More information

The Step By Step Process to Fix Your Back Pain Forever

The Step By Step Process to Fix Your Back Pain Forever The Step By Step Process to Fix Your Back Pain Forever Table of Contents 4 Things You Can Do (Right Now) For Immediate Back Pain Relief Below, I introduce you to four methods that I have found consistently

More information

The In Bed Workout or the Getting Up Routine

The In Bed Workout or the Getting Up Routine The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete

More information

Posture. In this article

Posture. In this article Posture Posture is the way we hold our bodies against gravity and maintaining a good posture involves training yourself to become aware of how you hold yourself in all activities as your posture is constantly

More information

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

Above Knee Amputee Home Exercise Program

Above Knee Amputee Home Exercise Program An Amputee Associates Clinic Above Knee Amputee Home Exercise Program It is important that you take an active role in your rehabilitation. The following exercises must be done every day to prevent complications.

More information

Mobility sequencing!

Mobility sequencing! Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve

More information

Self Myofascial Release

Self Myofascial Release Adductor Stretch Adductor Stretch 1. Extend the thigh and place foam roll in the groin region with body prone on the floor. 2. Be cautious when rolling near the adductor complex origins at the pelvis.

More information

9 PROGRESSED YOGA HIP

9 PROGRESSED YOGA HIP MY ACEACCOUNT ACE Professional ResourcesExpert Articles9 Progressed Yoga Hip Opener Postures 9 PROGRESSED YOGA HIP OPENER POSTURES /2/2015 Yoga is an ideal form of exercise to open tight and stiff hips.

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

HOME EXERCISE PROGRAM FOR HIP CONDITIONING

HOME EXERCISE PROGRAM FOR HIP CONDITIONING Exercise Program for: Prepared by: Seasons Family Medicine 37 South 2nd East Rexburg ID, 83440 (208) 356-9231 HOME EXERCISE PROGRAM FOR HIP CONDITIONING The stretching exercises below may be done in addition

More information

Stable Lower Body A (60 min)

Stable Lower Body A (60 min) Stable Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,

More information

Below Knee Amputee Home Exercise Program

Below Knee Amputee Home Exercise Program Below Knee Amputee Home Exercise Program It is important that you take an active role in your rehabilitation. The following exercises must be done every day to prevent complications. After below the knee

More information

Home Treats Muscle Foam Roller Ebook & User Guide

Home Treats Muscle Foam Roller Ebook & User Guide Home Treats Muscle Foam Roller Ebook & User Guide Table Of Contents Introduction...2 How To Use...3 Notice...4 Calves, Quads...5 Hamstring, Adductor s...6 IT Bands, Glutes...7 Piri Form...8 1 Introduction

More information

JOINT HEALTH. Joints are areas in the body where two or more bones meet. They have the following components:

JOINT HEALTH. Joints are areas in the body where two or more bones meet. They have the following components: JOINT HEALTH Joints are areas in the body where two or more bones meet. They have the following components: Articular Cartilage: tissue covering the surface of a bone at a joint. Cartilage helps reduce

More information

Copyright Cardiff University

Copyright Cardiff University This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential

More information

LOW BACK PAIN. what you can do

LOW BACK PAIN. what you can do LOW BACK PAIN what you can do Back pain Nearly 80 percent of adults will experience back pain at some point in their life. The good news is that back pain will normally go away within four to six weeks

More information

FOR THE SERVICE MEMBER: Rx3 REHABILITATION PROGRAM

FOR THE SERVICE MEMBER: Rx3 REHABILITATION PROGRAM CREATED BY THE HUMAN PERFORMANCE RESOURCE CENTER / HPRC-ONLINE.ORG / FROM THE CONSORTIUM FOR HEALTH AND MILITARY PERFORMANCE HUMAN PERFORMANCE RESOURCE CENTER Injury/Condition: Injury/Condition: What is

More information

Exercise Report For: Augusta James

Exercise Report For: Augusta James Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch

More information

Foundation Upper Body B (60 min)

Foundation Upper Body B (60 min) Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)

More information

Trochanteric Bursitis: Exercises

Trochanteric Bursitis: Exercises Trochanteric Bursitis: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise

More information

Iliotibial Band Syndrome (ITB)

Iliotibial Band Syndrome (ITB) 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Iliotibial Band Syndrome (ITB) Knee pain and knee injuries, as a result of Iliotibial Band Syndrome, can

More information

Acute Lower Back Pain. Physiotherapy department

Acute Lower Back Pain. Physiotherapy department Acute Lower Back Pain Physiotherapy department Back pain is a common condition and in the UK it affects 7 out of 10 people at some point in their lives. Back pain can be very uncomfortable but it is not

More information

Stretching. Back (Latissimus dorsi) "Chicken Wings" Chest (Pec. major + Ant. deltoid) "Superman" Method: Method: 1) Stand tall and maintain proper

Stretching. Back (Latissimus dorsi) Chicken Wings Chest (Pec. major + Ant. deltoid) Superman Method: Method: 1) Stand tall and maintain proper Chest (Pec. major + Ant. deltoid) "Chicken Wings" Back (Latissimus dorsi) "Superman" 1) Stand tall and maintain proper 1) Reach hands overhead and lumbar curve. grasp one wrist. 2) Place palms on lower

More information

Knee Conditioning Program

Knee Conditioning Program Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Foundation Mobility (50 min)

Foundation Mobility (50 min) Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse

More information

Foam Roller. Includes 7 Exercises:

Foam Roller. Includes 7 Exercises: Foam Roller Massage Point and Two-in-One Massage Point Includes 7 Exercises: p.2 Thigh Massage p.2 Lower Leg Massage p.3 Glute Massage p.3 Abductor Massage p.3 Abductor Massage p.4 Lat Massage p.4 Upper

More information

Knee Replacement Rehabilitation

Knee Replacement Rehabilitation Knee Replacement Rehabilitation The following exercises may be given to you to help get you moving and become more independent. Please bring this copy of the exercises with you to hospital. After your

More information

21- Day Flexibility & Mobility Pilates Guide By: Sylvia Favela

21- Day Flexibility & Mobility Pilates Guide By: Sylvia Favela 21- Day Flexibility & Mobility Pilates Guide By: Sylvia Favela Copyright Notice No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including

More information

30 Minute Home Workout DAYS 1, 3. AND 5

30 Minute Home Workout DAYS 1, 3. AND 5 30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout

More information

Knee Conditioning Program

Knee Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES

THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES Phase 2 - Stretches THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES Activities to Avoid or Minimize 1. Sitting 2. Standing with weight on one foot 3. Reading

More information

What is the Musculoskeletal (MSK) System?

What is the Musculoskeletal (MSK) System? Today s Agenda - What is the musculoskeletal (MSK) system? - MSK health - Posture perfect - Stretches to improve your posture, flexibility and strength What is the Musculoskeletal (MSK) System? The MSK

More information

Flexibility & Mobility Guide By: Sylvia Favela

Flexibility & Mobility Guide By: Sylvia Favela Flexibility & Mobility Guide By: Sylvia Favela Copyright Notice No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying,

More information

FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY

FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY BANDED SIDE STEP Strengthening Hip Complex Starting Position: Start in a standing position with the strength mini-band placed around your ankles. Your knees, hips and toes should be in-line with each other.

More information

Hip Conditioning Program

Hip Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Home Exercise Program for Knee Conditioning

Home Exercise Program for Knee Conditioning Prepared for: Prepared by: Instructions: Home Exercise Program for Knee Conditioning Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or jogging for 10 minutes.

More information

Great Stretches for Runners

Great Stretches for Runners Great Stretches for Runners The following static stretches are great as a post run stretching routine. Try and work them in as often as you can. Hold each of these stretches for at least 15 seconds but

More information

10 Best Yoga Poses For Diabetics

10 Best Yoga Poses For Diabetics 10 Best Yoga Poses For Diabetics Along with well balanced diet and nature cure treatment, Yoga should be done for good control of blood sugar level. Asana, specifically useful to improve functions of the

More information

How to Use a Foam Roller Workshop

How to Use a Foam Roller Workshop How to Use a Foam Roller Workshop What is a Foam Roller? The foam roller is made of hard celled foam rubber, and is available in different sizes and varying hardness. There are now available in a variety

More information

cysticfibrosis.org.uk Fighting for a Life Unlimited Patient name number Physiotherapy recommendations This leaflet was issued on:

cysticfibrosis.org.uk Fighting for a Life Unlimited Patient name number Physiotherapy recommendations This leaflet was issued on: cysticfibrosis.org.uk How to improve your posture: A guide for adults with cystic fibrosis This guide explains the common postural problems that people with cystic fibrosis (CF) can have and shows you

More information

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique.

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Lying on back: Hip Crossover: Arms out in T position, feet flat on the floor, knees

More information

The Complete Healthy Back System

The Complete Healthy Back System The Complete Healthy Back System Unlock Your Back Body s Healing The Healthy Checklist Potential Introduction Welcome to the Back to Life Healthy Back Checklist. This checklist is full of simple tips and

More information

Functional Strength Exercise Guide

Functional Strength Exercise Guide Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon

More information

Copyright 2015 HIITBURN.com

Copyright 2015 HIITBURN.com Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided

More information

Stable Lower Body B (60 min)

Stable Lower Body B (60 min) Stable Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,

More information

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in. No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you

More information

THE DECOMPRESSION EXERCISE

THE DECOMPRESSION EXERCISE THE DECOMPRESSION EXERCISE 1. Lie on your back with knees bent, feet flat on floor and pointing straight ahead. Knees and feet hip distance apart. Your face should be parallel to the floor. Have someone

More information

Musculoskeletal Age Related Changes That Lead to Movement Loss

Musculoskeletal Age Related Changes That Lead to Movement Loss Objectives Review the factors that can lead to movement loss (age related changes and previous injuries) Discuss the role that posture plays affecting movement loss Discuss exercises to prevent movement

More information

Posture. recreational activities.

Posture. recreational activities. Posture Why maintain correct posture? When maintaining correct posture, the joints, ligaments and muscles of the neck and back are positioned optimally so they are under minimal stress. Maintaining this

More information

THE COMPLETE GUIDE TO PILATES EXERCISES

THE COMPLETE GUIDE TO PILATES EXERCISES THE COMPLETE GUIDE TO PILATES EXERCISES By Beenax Healthy living. Healthy you. INTRODUCTION Pilates (or the Pilates method) is a series of about 500 exercises inspired by calisthenics, yoga and ballet.

More information

Osteoporosis Protocol

Osteoporosis Protocol PRODUCTS HELPING PEOPLE HELP THEMSELVES! Osteoporosis Protocol Rehabilitation using the Resistance Chair General Information Osteoporosis is a condition where bones gradually decrease in mass or density

More information

Physical & Occupational Therapy

Physical & Occupational Therapy In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be

More information

Stretching Exercises for the Lower Body

Stretching Exercises for the Lower Body Stretching Exercises for the Lower Body Leg Muscles The leg has many muscles that allow us to walk, jump, run, and move. The main muscle groups are: Remember to: Warm-up your muscles first before stretching

More information

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly. Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your

More information

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular

More information

BALLS. (Fascia Balls/Tennis Balls/Massage Balls) Users Guide

BALLS. (Fascia Balls/Tennis Balls/Massage Balls) Users Guide BALLS (Fascia Balls/Tennis Balls/Massage Balls) Users Guide No matter what type of ball you use or where you use it on your body, the instructions are the same. The basic guidelines are listed below and

More information