Foam Roller Clinic
Guidlines:
If it feels sketchy, then it’s sketchy. Do not roll spots that make you feel worse.
Breathe
Be consistent. Perform 3-5x/wk for best improvements in mobility
Mobilize an area for 1-2 minutes
Foam Roller Techniques:
Sustain the pressure and breathe
Contract- Relax the muscle. Hold the contraction for 5 seconds then relax for 5 seconds
Pressure sheer/wave. Move body perpendicular to the knot
Tack and Floss. Move the extremity you are mobilizing
Exercises: Perform for 1-2 minutes a side unless noted otherwise
Thoracic Spine/Upper Back Perform 5 reverse crunches, then move the roller up or down 1 inch until the entire upper back has been mobilized
Quads
Hamstrings Seated mobilization
Calves Same technique can be applied to the hamstrings