As promised here is the “how to” on foam rolling your hamstrings, so no excuses!
Give it a go and remember: the more you do it, the less it hurts… honest;)!
Mobility Mondays
Hamstrings
So this week we’re looking at the most effective ways to stretch your hamstrings and why you might not be getting any closer to touching your toes with your current stretches.
Check back on Friday if your having hamstring issues and I’ll be showing you how to pummel them with the foam roller!
Give it a try and any questions let me know:)
Quads – Foam roll
Welcome to the first ever Foam Roll Friday (Have we established my love for alliteration yet
?)!
I speak to so many clients who say they have a foam roller but they aren’t really sure what to do with it, so over the next few weeks I’ll be working round the body showing you the best ways to loosen the muscles off using the roller
😊
So dust off your roller, or find one in the gym and give this a try!
Hips
This week we’re back with a stretch to loosen off those hips, it might be a familiar one but there’s a few tips to make sure you’re getting the most from it.
Give it a try and if you have any questions let me know:).
Plantar Fasciitis / Soles of the feet
Happy Monday guys
🎉 So this week I’m tackling plantar fasciitis, although this is good for anyone who’s feet are sore, tired and achy (Hi runners
👋🏼) .
This video probably should have gone to the blooper reel but enjoy my attempt at juggling a golf ball
😜
TFL and Hips
So this week we’re stretching out the TFL (that’s tensor fascia latae for bonus points) and the hips, you might also find this hits the lats too if they’re tight
Make sure you’re lifting up through the spine before you stretch over and not just collapsing into it
Hope this helps!
Gluteus Medius
This week we’re looking at strengthening the gluteus medius and I’ve got a rundown of 3 exercises you can add in to keep it happy
Try to do as many as you can and gradually increase the number you can do, when you lose the form and start tilting the hips back etc then you know you’ve exhausted the muscle. Do this daily and you should see a difference in your ITB issues
IT Band and Gluteus Medius
The ITB isn’t a muscle, it’s a sheet of fascia that runs up the side of the leg from knee to hip so it can’t be stretched. This is why some research is coming out saying it isn’t worth foam rolling the ITB, however I think it’s still worth it to break down any adherences in it but focus most of your energy (and pain threshold
😬) on easing out tension in the glutes.
Lower Leg Muscles
This week we’re looking at muscles of the lower leg. Usually the calves are King here and the other muscles don’t get a look in when you’re stretching/ foam rolling but they get tight too!
I see a lot of people who think they’ve injured their ankle, but if there wasn’t an incident where they hurt it it’s often tightness that’s pulling on the bones/ tendons causing pain. Ease out the tension and you’re sorted
🤗
Quads and Hip Flexors
This week we’re looking at stretching out the hip flexors and quads that give so many people problems (I’m looking at you runners, cyclists and office workers
).
If you’re feeling a stretch without bringing the other knee up into the proposal stance then hang tight there, it’s more important to engage the glute to keep that pelvis tilted forward and feel the stretch!
Originally posted 13th Feb 2017
Fresh Sports Massage 