Download Presentation Paper

Exercises designed by Jared Maisel, Apr 15 2017
Myofascial Release Technique
Scan - use instrument to roll over all surface area of targeted muscle group (1-2 minutes per group)
Trigger Point - locate trigger/adhesion, administer focal pressure for about 20 seconds or pulse over area
Movement Release - locate trigger/adhesion, contract antagonist muscle to stretch targeted muscle
Use instrument to apply pressure through range of motion of targeted muscle group
Plantar Fascia Release (Tennis Ball)
Preparation:
Place a tennis ball under your foot
Execution:
Using firm pressure, roll the tennis ball back and forth
When you find a sore spot, concentrate on that area
Roll with firm pressure
Calf Release (Foam Roller)
Preparation:
Sit with your calf on a foam roll.
Execution:
Roll your calf up and down on the roll.
Stop on tight portions of the calf muscle to allow them to
release.
Sit with calf on foam roll
Roll calf up and down roll
Calf Release (Ball)
Preparation:
Sit with your calf on a firm ball
Execution:
Roll your calf up and down on the ball
Stop on tight portions of the calf muscle to allow them to
release
Sit with calf on a firm ball
1/7
Exercises designed by Jared Maisel, Apr 15 2017
Hamstring Release (Foam Roller)
Execution:
Roll your the back of thigh as shown
Stop on tight portions of the muscle to allow them to
release.
Roll back of thigh on
foam roll
Stop over tight areas and
let them melt away
Continue rolling
Hamstrings Release (Tennis Ball)
Preparation:
Legs out
Execution:
Use a ball to release back of thigh
Use a ball to release
back of thigh
Gluteus Release (Foam Roller)
Execution:
Roll your buttock muscles out on the foam roll.
Stop on tight portions of the muscle to allow them to
release.
Roll buttock muscles on
foam roll
Stop over tight muscles
2/7
Exercises designed by Jared Maisel, Apr 15 2017
Piriformis / DHR Release (Ball)
Preparation:
Sit on the ground, knees bent.
Cross your ankle over your opposite knee.
Wedge a tennis ball between the buttock of your crossed
leg and the ground.
Execution:
Massage buttock with
tennis ball
Use your arms to support your weight.
Let your buttock sink into the ball.
Roll the ball gently to massage the muscles.
Thigh Release (Foam Roller)
Execution:
Position foam roll beneath hip, as shown.
Roll along the foam, towards your knee.
Whenever you find a sore spot, pause for as long as you
can, to stretch this area out.
Note: This exercise is normally quite uncomfortable. If it gets
to be too much, give yourself a break.
Start Position
Roll out along foam
Hip Flexor Release (Foam Roller)
Preparation:
Position yourself on a foam roller as shown
Execution:
Roll up and down on the front of the hip to help release
the front hip muscles
If you find a tender spot,
you can hold and allow it
to relax
Hip Flexor Release (Tennis Ball)
Preparation:
Lie on stomach
Execution:
Use ball to release front of hip
Use ball to release front
of hip
3/7
Exercises designed by Jared Maisel, Apr 15 2017
Quadriceps Release (Foam Roller)
Preparation:
Position yourself on foam roller as shown
Execution:
Roll up and down on the foam roller to release the
muscles on the front of the thigh
Start Position
If you feel a tender point,
you can hold and allow
the muscle to relax
Hip Adductor Release (Foam Roller)
Preparation:
Lie on foam roller as shown
Position the roll between legs, resting on the inside of
one groin
Execution:
Stop and hold if you find
a tender point, let it relax
Roll up and down in the groin and thigh area
Thoracic Rolling Release Supine (Foam Roller)
Preparation:
Lie on a foam roll as shown
Put your hands behind your head to support your neck
Execution:
Roll your upper back up and down the foam roller.
Important:
Lie on roll, support neck
with hands
Roll up and down foam
roller
Do not arch through the lower back
4/7
Exercises designed by Jared Maisel, Apr 15 2017
Lateral Scapular Release (Tennis Ball)
Preparation:
Lie on side
Execution:
Use ball to release shoulder
Use ball to release
shoulder
Latissimus Release (Foam Roller)
Execution:
Position foam roll under armpit, as shown.
Roll along the foam.
Whenever you find a sore spot, pause for as long as you
can, to stretch this area out.
Start Position
Roll out along foam
Shoulder Posterior Self Release (Ball)
Preparation:
Place a ball between the back of your shoulder and the
wall
Execution:
Massage over the sorest areas
Massage over the sorest
areas
5/7
Exercises designed by Jared Maisel, Apr 15 2017
PNF Hold-Relax Stretching
Stretch intended muscle group to end range
Perform isometric contraction for about 10 seconds
Slowly further stretch the muscle group while as relaxed as possible
Repeat for 2-3x total
Hamstrings Stretch (Belt) - Medial and Lateral
Sets: 3
Iso Contract: 10 seconds
Hold Stretch: 20 seconds
Preparation:
Lie on back.
Loop belt around foot.
Keep knee locked at all times! (Don't cheat!)
Neutral:
Use arms to pull leg straight overhead. You should feel a
strong stretch through the back of your leg and calf.
Stretch leg straight up Knee locked!
Stretch out to side...
Medial Hamstrings / Adductors:
Stretch leg gradually out to the side, toward the floor.
You should feel a strong stretch through the inner thigh.
Lateral Hamstrings / ITB:
Stretch leg gradually inward, across your body.
You should feel a strong stretch along the outer knee.
...and toward the floor
Stretch leg straight up
Stretch leg inward...
...and across body
6/7
Exercises designed by Jared Maisel, Apr 15 2017
Piriformis Stretch - Bottom Leg Straight
Sets: 3
Iso Contract: 10 seconds
Hold Stretch: 20 seconds
Preparation:
Lie on back
Execution:
Bring knee towards your opposite shoulder
Start Position
Grab knee with hands
Bring knee toward
opposite shoulder
Iliopsoas Stretch
Sets: 3
Iso Contract: 10 seconds
Hold Stretch: 20 seconds
Preparation:
Kneel on the ground, uninvolved leg forwards
Place your hands on your hips
Tuck your tailbone under (flattening your lower back)
Execution:
Lean Forward, Tight
Core, Straight Posture
Lean forwards, while maintaining straight posture and
keeping your head up
Avoid arching your low back or let your hips roll forwards
Gastrocs Stretch | Long Sitting (Belt)
Sets: 3
Iso Contract: 10 seconds
Hold Stretch: 20 seconds
Preparation:
Sit with your legs out in front
Loop a belt or towel around the underside of your foot as
shown
Execution:
Pull on the belt, lifting your heel slightly off the ground
and drawing your toes towards your nose
Loop belt around foot
Pull on belt, bending
ankle - do not bend knee
7/7