Roll and Stretch

What are those big foam roller things you see everyone rolling around on? Well, there one of the best self massages around! Work out the kinks before a workout or massage the tightness away after a workout. Pair the roller massage up with the stretches indicated below. Alternate rolling for 30-45 seconds and stretching for 30-45 seconds.
Exercise
IT Band SMR Stretch
1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in “neutral” with ears aligned with shoulders.
4. This will be EXTREMELY PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the lateral thigh to the knee.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.




 
Prone Hip Rotator Stretch
1. Lie down with your left leg in front of you and your knee bent at 90 degrees. Place your right leg straight behind you.
2. Lean forward with your chest towards the floor until a stretch is felt in your hip/glute area.
3. Hold for prescribed time and then repeat with the other leg.


 
Tensor Fascia Latae SMR Stretch
1. Body is positioned prone with quadriceps on foam roll.
2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations.
3. Foam roll is placed just lateral to the anterior pelvic bone (ASIS).
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.




 
Hips (seated)
Sit on a bench with right leg across the opposite knee. ]
Push down on the right knee and lean forward at the hips until a stretch is felt in your hip. Hold for the prescribed number of seconds and then repeat with the other leg.


 
Quadricep SMR Stretch
1. Body is positioned prone with quadriceps on foam roll
2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations
3. Roll from pelvic bone to knee, emphasizing the lateral thigh
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.




 
Supine Quadricep Stretch
1. Sit on the floor in a hurdlers position.
2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep.
3. Hold for the prescribed time and then repeat with the other leg.


 
Gastroc Soleus Stretch
1. Place foam roll under mid belly of lower leg.
2. Cross left leg over right leg to increase pressure (optional).
3. Slowly roll calve area to find the most tender area.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.




 
Wall Calf Stretch
1. Place the toes of one foot up onto the wall so that your heel is still on the ground.
2. Lean forward until a stretch is felt in your calf keeping your knee straight.
3. Hold for the suggested number of seconds and then repeat with the other foot.


 
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.
3. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.




 
Butterfly Stretch
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Hold of 20-30 seconds.
4. Remember to keep low back straight to emphasize stretch.



 
Hamstring SMR Stretch
1. Place hamstrings on the roll with hips unsupported.
2. Feet are crossed to increase leverage.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.




 
Supine Hamstring Stretch
1. Lie on back and place rope or towel over the foot. Other leg should remain flat on floor at all times.
2. Slowly straighten knee until stretch is felt in back of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight to isolate stretch in hamstring.



 
Lattisimus Dorsi SMR1 stretch
1. Position yourself on your side with arm outstretched and foam roll placed in axillary area.
2. Thumb is pointed up to pre-stretch the latissimus dorsi muscle.
3. Movement during this technique is minimal
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.





 
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.


 
Rhomboid SMR Stretch
1. This serves as a GREAT THORACIC MOBILITY TECHNIQUE AS WELL.
Preparation :
2. Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall.
3. While maintaining abdominal Draw-In position, raise hips until unsupported.
4. Stabilize the head in “neutral”.
5. Roll mid-back area on the foam roll.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.




 
Pereonal SMR Stretch
1. Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize.
2. Position the roller on the peroneals (lateral gastroc/soleus region).
3. Leave hip on the floor.
4. Activate the core/glutes by bracing and squeezing.
5. Raise the hips upwards increasing the pressure on the lower calf.
6. Roll in either direction until a “tender point” is found, hold on that point until you feel the tenderness release by approx 75%.
7. Muscles are 3 dimensional, so don’t just roll in the same plane-up & down. You are allowed to move across the peroneal also.
8. Don’t continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for.
9. Stop on the tender point until tenderness eases.