foam roll

Move Better Series Part #7

Part #7 of the Move Better Series begins with foam rolling on the hamstrings, a muscle that is commonly very tight from being in a seated position for extended periods of time.  We will then go to a few exercises that focus on thoracic and hip mobility/flexibility, along with a full range of motion push-up.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Hamstrings:

  • Sit on foam roller across hamstrings.
  • Place hands on the ground behind hips and prop yourself up.
  • Roll up and down hamstrings, being sure to take deep breathes and hold in tender spots.

Supine Cross Body Stretch:   

  • Lay flat on ground with belly up, legs and arms relaxed straight.
  • Bend right knee towards chest till hips are at a 90 degree angle.
  • Take left hand and pull right knee across body towards the ground on left side, keeping both shoulders in contact with the ground.
  • Extend right arm out to side, shoulder bent at a 90 degree angle.  Hold for recommended period of time and switch sides.

Push ups, Hand Release:   

  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Inhale and press your body off the ground, being sure to maintain alignment with head, shoulders, hips and knees.
  • Slowly lower body back to the ground and exhale.
  • Once on the ground, lift hands by squeezing scapula together for a 3 seconds hold and inhale.
  • Place hands back on ground to complete 1 full repetition.

Frog Stretch w/Thread the needle:

  • Kneel on ground with knees wider than shoulder width apart.
  • Place hands on ground about 12 inches in front of knees.
  • While maintaining a neutral spin (normal spinal curve) sit hips back towards feet until you feel a stretching in the inner thigh (adductor complex).
  • Take the left arm and “thread” it between the right arm and right knee, dropping left shoulder to the ground.  Hold for recommended period of time and switch side to complete 1 full repetition.

Move Better Series Part #4

Part #4 of the Move Better Series begins with inhibiting and then stretching the periformis and other muscles of the hip complex including the adductors (groin muscles).  We will finish off with prone extensions to help strengthen the muscles all along the back side of our bodies.
As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Periformis

  • Sit on Foam roller with right leg crossed, placing right ankle on left quadriceps.
  • Support body weight with arms and lean in towards your right hip (side of hip with leg crossed)
  • Be sure to take deep breathes, and hold in spots that are tight

Groiner:

  • Begin in a push-up position, shoulder directly over hands and body aligned.
  • Take the right foot and place it flat on the ground on the outside of the right hand.  Keep right knee over foot.
  • Sink hips towards the ground, allowing the front of the left hip and right inner thigh to stretch.
  • Return back to starting position and repeat with left side to complete one full repetition. 

Half Kneeling Adductor Stretch:

  • Begin on right left knee, right leg extended out towards the side, palms on the ground.
  • While keeping a neutral spine alignment, sit the hips back towards left heel.  Hold for 10 seconds.
  • Try to avoid lower back from rounding or twisting.

Prone Extensions:

  • Lay face down, arms extended along the torso.
  • Raise legs, torso and arms off ground simultaneously by contracting the glutes, hamstrings and muscles of the back  so that only the hips are in contact with the ground.
  • Hold for recommended time and slowly lower.  Repeated for desired repetitions.

Move Better Series Part #3

Part #3 of the Move Better Series begins with inhibiting and then stretching the Lats, a muscle that usually gets tight after sitting for long periods of time,  for example, while typing at a computer.  From there, we integrate an overhead stretch with a basic push up and then finishing by stretching the muscles in the front of our torso.  As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Lat
  • Lay on right side with foam roller placed under your armpit area and right arm overhead
  • Place left foot and hand in front of your body to support your body-weight and maintain balance.
  • Slowly roll from your shoulder down your rib cage and rock forward to back.
  • Be sure to take deep breathes, and hold in spots that are tight.
Stability Ball Overhead Stretch:
  • Start on knees, right hand place on stability ball with thumb pointed towards the ceiling.
  • Slowly roll the ball away from your body, flexing at the hips.
  • Drop chest towards the ground, keeping the outstretched arm straight.
  • Hold for 15 seconds, roll back up and repeat for recommended repetitions.
Push-up to seated overhead reach:
  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Inhale and press your body off the ground, being sure to maintain alignment with head, shoulders, hips and knees.
  • Lower body back to the ground and exhale.
  • While keeping knees on the ground, lift your hips and sit your button back towards your feet and arms extended overhead on the ground as you take another large inhale, trying to lower chest and shoulders to the ground.
  • Inhale and return to starting position to complete one full repetition.
Prone Cobra:
  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Press chest off the ground, forehead towards the cieling until arms are fully extended.
  • Pull shoulder blades back and down towards the ground, keeping the neck relaxed.  Hold for 1 full breath.
  • Slowly lower chest back to ground and repeat for the recommended number of repetitions.