BGB BOOT CAMP

Finding BGB 1
 RELEASES | MOBI LI TY | BALANCE

TOE FLEXOR RELEASE (30-60 seconds per tender spot)

1. Gently massage tender spots under foot

2. Massage each spot for 15-30 seconds
3. Rub inside: Ball Big Toe to Heel
Outside: Ball Pinkly Toe To Heel
Middle: Middle of Foot

Toe Flexor Stretch (pull back into stretch 10 repetitions per foot)

1. Place fingers under toes, Sit Up Tall

2. Gently pull toes back and hold stretch for
3-5 seconds
3. Avoid any feelings of spasticity in hips, or
knees

© 2018 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M Page | 1

PERONEAL RELEASE (30-60 sec massage)

1. Wrap hands around calf, THUMBS ON

OUTER LOWER LEG
2. Massage tender spots in a downward
direction FROM FIBULAR HEAD TO
ANKLE
3. Perform release on both legs

CHAIR ANKLE TILTS (5- 8 reps)

1. Place one foot forward – Knee bent- Hands on Thigh

2. SLOWLY TILT ANKLE TO OUTSIDE
3. Think about lifting Arch Of Foot UP
4. GENTLY PUSH DOWN ON LEG
5. You should feel a good Stretch – AVOID PAIN
6. This is a slow-gentle movement -take your time
© 2018 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M Page | 2
QUAD/VMO RELEASE (30-45 sec release)

1. Use fingers, fists, ball, rolling pin to release quad hip to knee.
2. Continue release down into the VMO on the lower inner side
of the quad above level of knee cap

DYNAMIC QUAD STRETCH (5- 8 reps)

1. Sit near front of chair – BGB – STRAIGHT SPINE

2. Place one foot behind you
3.SLOWLY LEAN BACK – SQUEEZE GLUTE – ABS IN
4. Push through HIP JOINT – Hold 5 sec
5. Release Stretch – Sit Up - REPEAT
© 2018 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M Page | 3
OUTER HAMSTRING & CALF RELEASE (30 sec release)

1. Find tender spots on

OUTER HAMSTRING
2. Massage in a slow
kneading motion.
3. Wrap hands around calf,
thumbs on UPPER OUTER
CALF
4. Massage spots in a
downward direction

OUTER HAM & CALF STRETCH (5-8 REPS – 3 SEC HOLD)

1. Place leg straight out in front of you

2. Turn toe to INSIDE – ABS IN
3. SLOWLY LEAN FORWARD
4. GENTLY PUSH DOWN INTO THIGH
5. STRETCH SHOULD BE FELT IN
HAMSTRING OR LOWER BACK
6. AVOID: Hyperextending knee

© 2018 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M Page | 4

STANDING ANKLE TILTS (5-8 REPS)

1. Place one foot forward -

BGB
2. SLOWLY TILT ANKLE TO
OUTSIDE
3. Think about lifting Arch
Of Foot UP
4. SLOWLY Rotate HIPS
toward foot
5. You should feel a good
Stretch – AVOID PAIN
KNEE CIRCLES (5-8 repetitions)

1. Place one foot forward – Lean into your front leg- BGB
STEP 1: Bend knee forward & INSIDE
STEP 2: Slowly rotate knee in ½ circle to OUTSIDE
STEP 3: Straighten your leg
STEP 4: Continue making circles – Switch directions after
completing your reps
© 2018 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M Page | 5
FRONT WEIGHT SHIFTS (30-60 seconds massage)

1. Take ½ - 1 step forward- BGB

2. SLOWLY LEAN FORWARD INTO ANKLE
3. PUSH WALKER FORWARD AS YOU LEAN
4. PAUSE – PUSH BODY BACK TO START USING GLUTE
SIDE WEIGHT SHIFTS (12 repetitions)

1. Place feet outside walker wheels/ shoulder width – BGB

2. SLOWLY LEAN TO SIDE- BEND ONE LEG – SIT BACK
3. Other Leg Stays Straight – Pause
4. PUSH Body Back To Center (Start)

© 2018 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M Page | 6