Do you get sore after you workout? Heres a quick tutorial on how to roll out your lower body using one of my favorite self care tools: a FOAM ROLLER 1⃣ First, any point of your body that is touching the roller needs to be completely relaxed. Putting pressure on a flexed or contracted muscle will cause pain, so you simply want to position yourself strategically so you can relax the limb you are on. 2⃣ Use good plank alignment during your rolls. Hold your belly button in to your spine and keep your body straight - dont curl forward or contort yourself. ➡️BENEFITS: -Release your bodys deep connective tissue, the fascia - which creates more freedom of movement around joints and improves muscle function -Improves circulation and decreases muscle soreness -Feels amazing 1⃣Quads: elbow plank - roller on Quads. Roll back and forth. 2⃣ITBs (iliotibial band) connects your GLUTES/hips to your knee and provides a ton of stability to your legs. This one can be painful if youve never tried it. Side elbow plank, and use the foot on the ground for support. Transfer most of your weight to the foot on the ground to take the pressure off the ITB as you get used to it. Dont overdo it. 3⃣️Hamstrings: Hold yourself up with hands behind you. Put one leg over the other and roll back and forth. 3⃣Glutes: side plank again, place roller under your butt close to the top of your pelvic bone. You want to roll in the meaty part of your glute, not on your sacrum. Its a good rule of thumb to stay off your boney parts with the roller. 4⃣Calves: sit up and roll your Calves together. If thats not enough cross one leg over For added weight. You dont need to spend a ton of time on each part - just a few passes and be consistent each week. You can get a roller on Amazon super cheap or in most sports stores! I cannot live without mine!! I use it about 3x a week Do you stretch or foam roll? ❤️Sign up for the 30-Day Bodyweight Shred CHALLENGE - starts OCTOBER 1st - LIVE with video workouts, support, motivation, and so much more - totally FREE!! fuel.thebettyrocker/30-day-challenge-registration/
Posted on: Sat, 20 Sep 2014 20:49:00 +0000
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