Personal Training Dude » Self-myofascial Release

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.