RECOVERY: STRETCHING, ROLLING
· LATS, TERES MAJOR | TRAPS, RHOMBOIDS, LEVATOR SCAPULAE
MASSAGE BALLS & FOAM ROLLERS
- 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 .
- Trigger Point and Active Release – Standing with a massage ball
- Foam Roll the Back .
– hands behind the head; roll slowly for 2-3 min
– pause on trigger points rotating the upper body side to side
– pause on trigger points and move the knees side to side - Supine Arching on Foam Roller .
– Thoracic Spine Extension arching over the roller
– hands behind the head; elbows close to ears
– arch over the roller; take 5 deep breaths; repeat on each segment of the Thoracic Spine
STRETCHING
- Hanging from a Chin Bar or Door Frame .
– Reaching overhead with one arm; hold rack or other structure; cross leg behind other leg; drop weight down; hold for 4 count; repeat - Standing – Grip a Door Frame or Squat Rack etc. .
– Standing bending forward at waist; Hold a rack or door frame; arms straight; change hand orientations; hold for 4 count; repeat
- Kneeling – Elbows on Box or Sofa etc. – arms bent; elbows elevated on bench or sofa; hold for 4 count; repeat
- Kneeling – Hands on Box or Sofa etc. – arms straight; hands elevated on bench or sofa; hold for 4 count; repeat
- Kneeling – Forearms on a Big Ball – on floor; forearms on big ball; roll forward; hold for 4 count; repeat
- Supine – Unlock the Lats – on bench; hold db or weight plate; stretch overhead; hold for 4 count; repeat
- Supine – Lying on Foam Roller – on long foam roller; arms in “W” to side; move overhead; hold for 4 count; repeat
- Prone – Lat Stretch – Face-Lying on floor; arms bent; elbows elevated on a pad, half roller or roller; hold for 4 count; repeat
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