In the theme of last week’s message I will be sending
different stretches, self massage techniques, and activation exercises (all
pre-workout warm-ups and corrective exercises).
Each movement is designed to help you move better, train
better and be more muscle/joint pain free for your workout. I will
list the rationale and explanation for each exercise so you can make a better
decision on whether the particular movement is right for you. At
the very least, understanding the ‘why’ might motivate you to practice it!
Alignment Issue: Over anteriorly
(forward) tilted pelvis / Over arched lower back
Muscle Imbalance: Tight Hip Flexors (they
pull the pelvis forward)
Pain Symptoms: Lower back soreness and
tightness. Knee pain.
Common Cause: Sitting down for long
periods.
Corrective (pre-workout) Exercise: Foam
Roll Hip Flexors and Quadriceps:
Roll Each Area for 1-2 minutes.
How this works: Self massage, using the foam
roller, helps to ‘break up’ any myofascial adhesions within the hip flexors and
quadriceps. Ultimately helping to restore and rejuvenate the muscles to
their ideal length.
Hip Flexors
technique:
·
Place the roller perpendicular to the front of
your body and lie over it at hip level. It should be on the muscles of
the upper thigh.
·
Find a sore spot on the front, and slight side
of the upper thighs and hold your bodyweight on it for 10-15 seconds.
Then roll on that area for 30 seconds.
·
Search for any other spots in the upper
thigh.
·
Keep your abdominals engaged so that you support
your lower back.
Quadriceps
technique:
·
Place the roller perpendicular to the front of
your body and lie over it at mid quadriceps (anterior thigh).
·
Find a sore spot and hold your bodyweight on it
for 10-15 seconds. Then roll on that area for 30 seconds.
·
Search for any other spots in the mid to lower
quadriceps.
·
Keep your abdominals engaged so that you support
your lower back.
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