Personal Training Dude » Flexability Training

Latissimus Dorsi

admin — Tue, 12 Jan 2010 01:46:30 +0000

Preparation
1. Lie on the floor on one side with the arm closest to
the floor outstretched and thumb facing upward.
2. Place the foam roll in the axillary area under the
armpit.
Movement
3. Draw abs in and activate glutes.
4. Slowly move back and forth to find the most tender
spot.
5. Once identified, hold tender spot until the discomfort
is reduced by at least 75 percent.
6. Progress to the next tender spot and hold again.
7. Repeat on opposite side.

Thoracic Erector Spine

admin — Tue, 12 Jan 2010 01:43:28 +0000

Preparation
1. Sit on the floor with foam roll placed behind the back.
2. Cross arms to the opposite shoulder to clear the
shoulder blades across the mid-back. Lie back on top
of the foam roll so that it is positioned under the
upper back.
Movement
3. Draw abs in and activate glutes.
4. While maintaining abdominal stability, raise hips until
unsupported.
5. Slowly move back and forth to find the most tender
spot.
6. Once identified, hold tender spot until the discomfort
is reduced by at least 75 percent.
7. Progress to the next tender spot and hold again.

Gastrocnemius/Soleus

admin — Tue, 12 Jan 2010 01:39:50 +0000

Preparation
1. Place foam roll under mid-calf.
2. Cross left leg over right leg to increase pressure
(optional).
Movement
3. Draw abs in and activate glutes.
4. Slowly roll calf area to find the most tender spot.
5. Once identified, hold tender spot until the discomfort
is reduced by at least 75 percent.
6. Progress to the next tender spot and hold again.
7. Repeat on opposite leg.

Pectorial Ball Stretch

admin — Sat, 09 Jan 2010 23:40:41 +0000

Preparation
1. Kneel on the side of a stability ball with one arm
supported on the ground.
2. Place one arm in a 90/90 position on ball.
Movement
3. Draw abs in and activate glutes.
4. Slowly rotate trunk forward around support arm until
a slight stretch is felt in the anterior shoulder region.
5. Hold for 20-30 seconds.
6. Switch sides and repeat.
7. This stretch can also be performed standing in a
doorway or against a stable object.

Active Latissimus Dorsi Ball Stretch

admin — Sat, 09 Jan 2010 23:33:54 +0000

Preparation
1. Kneel in front of stability ball.
2. Place arm on ball with thumb straight up in air
Movement
3. Draw abs in and activate glutes.
4. Maintaining core control, roll ball out until a
comfortable stretch is felt. As ball is rolled out,
posteriorly rotate pelvis.
5. Hold for 2-4 seconds for 5-10 repetitions.
6. Switch sides and repeat

Active Soleus Stretch with Pronation and Supination

admin — Mon, 21 Dec 2009 22:32:59 +0000

Preparation
1. Stand near a wall or sturdy object.
2. Bring one leg forward for support. Use your upper
body and lean against wall.
3. Bend back knee at a 30-degree angle and keep
subtalar joint in a neutral position.
Movement
3. Draw abs in and activate glutes.
4. Keep rear foot on the ground, with opposite hip flexed.
5. Slowly move through hips, creating controlled
supination and pronation through the lower extremity.
6. Hold for 2-4 seconds and repeat for 5-10 repetitions.
7. Switch sides and repeat.

Active Gastrocnemius Stretch with Pronation and Supination

admin — Mon, 21 Dec 2009 22:26:36 +0000

Preparation
1. Stand near a wall or sturdy object.
2. Bring one leg forward for support. Use upper body
and lean against wall.
3. The outstretched leg should form one straight line
and the subtalar joint should be in a neutral position
Movement
3. Draw abs in and activate glutes.
4. Keep rear foot on the ground, with opposite hip flexed.
5. Slowly move through hips, creating controlled
supination and pronation through the lower extremity.
6. Hold for 2-4 seconds and repeat for 5-10 repetitions.
7. Switch sides and repeat.

Static 90-90 Hamstring Stretch

admin — Mon, 21 Dec 2009 22:24:32 +0000

Preparation
1. Lie on floor with legs flat.
2. Flex hip and knee of one leg and create a 90-90
position.
Movement
3. Draw abs in.
4. Slightly tilt pelvis anteriorly.
5. With hands supporting leg, slowly extend the knee
(without moving at the pelvis) until tension is felt.
6. Hold for 20-30 seconds.
7. Switch sides and repeat.