RECOVERY – STRETCH, ROLLING
· PECTORALIS MAJOR, SERRATUS ANTERIOR, PECTORALIS MINOR, SUBCLAVIUS
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
MASSAGE BALLS & FOAM ROLLING
- Pectoralis Minor – Abelson Chiro
– Sitting holding a small ball; cross friction massage
- Subclavius – Abelson Chiro
– Standing pushing a fastball or softball against the wall; cross friction massage
- Pectoralis Major – Abelson Chiro
– Face down on the floor; pushing a fastball or softball against the floor
– On the same side as the ball extend the arm overhead and move back to start; repeat - Pectoralis Major – Keeley Physio
– can use a fastball or softball rather than a roller
(1) Face down on floor; pushing into corner of roller; moving arm through different motions
(2) Next to a door frame; same as above; allows greater movement of arm in the open door
- Pectoralis Major – Coury & Buehler Physios
– can use a fastball or softball rather than a roller
– Face down on the floor; rotate the upper body to create cross friction massage
STRETCHING
- Lying on Roller & Standing in Door Frame . Keeley Physio
(1) Back-Lying on Roller; chin down; don’t arch the lower back; arms to side in “W”
(2) If the Roller is too difficult do the same stretch on the floor
(3) Standing with both arms in door frame; arms to side in “W” - Between 2 Foam Rollers .
– Rock forward and back - Lying on Foam Roller Back-Stroke Swim Stretch . CB Physio
– Back Lying on long Roller; arms to side in a “W”; move arms overhead; hold for 4 count; return - Lying on Foam Roller Broomstick Overhead .
– Back Lying on long Roller; hold a broomstick with straight arms above chest; move arms overhead; hold for 4 count; return - Standing Holding Broomstick Overhead .
– Stand away from wall; Broomstick overhead; push back and touch the wall; hold for 4 count; repeat.
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