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Self Myofascial Release Exercises

Self Myofascial Release Exercises

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Published by beatchica
Self Myofascial Release Exercises
Self Myofascial Release Exercises

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Published by: beatchica on Aug 11, 2008
Copyright:Attribution Non-commercial

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06/24/2012

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1Thoracic Spine MobilityIliotibia TractTeres Minor/LatUpper HamstringHamstringsPiriformis/Gluteus Medias
-Begin w/roller around mid balance w/ back flat on ground, put hands behind head.-Slowly roll to mid/upper shoulder blade area.-Roll to right or left to emphasize one side.-Sit on side of glute area w/ ankle of opposite foot across quad.-Balance on hand and one foot holding “hot spots” until  pain diminishes-Roll from top of glute to middle.-Begin w/ roller at hip bone on your side. Keepbody perpendicular to ground. Balance on forearm.-Slowly roll to find “hot spots” -Change emphasis slightly by rolling side to side.-Lie on one side w/ shoulder perpendicular to ground.-With arm bent rollout teres minor (back shoulder)-With arms straight roll lat from bottom to top-Balance on hands and feet rolling the upper hamstring area.-Balance on hands to work hamstringsfrom glute to knee.-Cross one foot over the other to emphasize oneside.
 
2Gastroc/SoleusQuadsAdductorsHip FlexorsPeroneals
-Balance on hands, roll from knee to ankle-Emphasize one side by crossing your legs-Do this with toes pointed out and up.-Balance on elbows, face down with quads onfoam roller.-Work you’re way up or down roller -To place great emphasis on one leg, cross over the back or shift body weight to one side.-Lie on far end of roller on one side hip complex.-Slowly roll up and down-Change position on roller to emphasize lateral (outside) areas.-Balance on elbow and hand with one leg (roller side)at about 130 degrees.-Slowly roll from knee to hip complex changing leg  position slightly for emphasis-Shift weight toward roller for more pressure.-Get on all fours with either far end or entireroller on one shin.-Shift body to apply pressure to anterior tibulus(muscle on front of shin) roll from knee to ankle-Rolling to outside to get emphasis on peronius.

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