BALANCED BODYWORKS LA Rejuvenate. Heal. Restore.

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1 Tools For Myofascial Self Massage and Stretching Foam Roller Lacrosse Ball (Hard) Stretch Strap What is Foam Rolling? Foam Rolling or Self Myofascial Release, is a form of soft tissue massage. Similar to massage, foam rolling uses ones own body weight to exert pressure against the rigid foam cylinder known as a Foam Roller. Our body's weight on the foam roller applies pressure to the muscles and fascia being rolled out. This provides a compression to the tissue. Compression is technique used in sports massage to release tension, adhesions, and muscle spasms. More focused compression, als know as Trigger Point Therapy or Neuromuscular Therapy, is another technique that the foam roller can provide. Trigger points are knots, or tight areas, in muscle tissue that may refer pain to other areas of the body. To relieve a trigger point a steady pressure must be administered directly to the area or point of tension for a period of 30 to 45 seconds. As time passes during steady pressure, the muscle will release and the pain will lessen. Treating the knots consistently will provide the muscle to function at full capacity. *The information contained in this handout is for educational purposes only. The reader assumes all liability for actual use of the exercise and stretches provided. Consult your doctor before beginning any exercise or fitness regimen. How to use the Foam Roller 1. Place the foam roller on the floor, select the muscle that needs to be loosened and place the muscle on the foam roller. Begin to roll the target muscle back and forth slowly, noticing tender areas or sore points. 2. Sit on each tender point that you found for approximately 45 to 60 seconds. Adjust the pressure by shifting your body weight around the tender points. Hold these points until the pain decreases. The pain should diminish after 60 seconds. 3. Foam rolling can cause some discomfort. The discomfort is usually a sign that the muscles have too much tension and need to be loosened. If foam rolling is painful, begin slowly and lightly and build the pressure as you become accustom to the foam roller. 4. If there is an area that is too painful to roll on, roll lightly around the edges of the area. It make take days before an inflamed area calms down enough to be rolled on. Use ice and a sports cream to help with the sore and painful areas.

2 5. Some areas of the body are easy to hurt and bruise with aggressive foam rolling. If this occurs, stop rolling the area and allow bruises and soreness to heal, and then roll area out with more caution. 6. Roll on soft tissue but be careful on joints or bony protrusions such as on the knee cap. 7. Our bodies respond well to consistency. If you use the foam roller daily, you will have be better results. Try to use the foam roller before and after your workouts and stretching stretching. This will help the muscles to be mobilized and normal movement to be less restricted by muscle tension. 8. If you are not getting results with your foam roller, you may be using improper technique. Roll slowly and pause on on tender or painful areas. Adequate pressure must be placed on the target muscle in order to receive benefit foam foam rolling.

3 Foam Rolling Techniques Upper Leg: Quadriceps(Single leg): Quadriceps(Double leg creates more pressure):

4 Vastus Lateralis(Outside Quadriceps): IT Band:

5 IT Band(Double leg creates more pressure): Hamstrings(Back of Upper leg; Single leg):

6 Hamstrings(Back of Upper leg; Double leg creates more pressure): Adductors(Inner Thigh):

7 Tensor Fasciae Latae(Front of upper leg): Hips: Gluteus Medius(Outside of Buttocks):

8 Gluteus Medius (Buttocks): Gluteus Maximus and external rotators of the hip(buttocks):

9 Lower Leg: Calf(Single Leg): Calf(Double leg creates more pressure):

10 Tibialis Anterior(Front of Calf): Peroneals(Outside of Calf):

11 Peroneals(Outside of Calf; Double leg creates more pressure): Torso: Erector Spinae(Back):

12 Pectoralis Major(Chest): Latissimus Dorsi(Lats):

13 Ball Rolling Techniques There are some areas in the body that a foam roller will not affect because of its broad surface area. If you have knots in your hips, low back, mid back (in between the shoulder blades), or upper shoulder area (upper trapezius) you may need a self massage device that delivers pinpointed pressure to a specific area. The tools to consider are a tennis ball or lacrosse ball. The lacrosse ball is firmer while the tennis ball will collapse under pressure. Both tools are effective in directing pressure to specific areas. The lacrosse ball or tennis ball are effective for reaching smaller muscle groups such as the rhomboids (between the shoulder blades) or the deeper gluteal muscles (such as the piriformis). The use of a lacrosse ball or tennis ball is much like using a foam roller. The ball is placed on the floor under you as you lower your target muscle onto the ball. Then use your body weight to roll the the ball over the target muscle or hold for seconds while taking nice long deep breaths. Note: Use with Caution- The lacrosse ball is very hard and delivers more direct pressure compared to the foam roller. Start lightly and gradually build to increase the amount of pressure. Beginning to fast or to hard could bruise or injure the target muscle. Try a tennis ball first and then graduate to a lacrosse ball. Lacrosse Ball Rolling Upper, Mid, and low Back: Upper Trapezius:

14 Rhomboids, Erector Spinae, Middle Trapezius: Lower Trapezius, Erector Spinae:

15 Quadratus Lumborum and Erector Spinae: Hips: Gluteus Medius and Minimus:

16 Piriformis:

17 Stretching Techniques Stretching is the process of placing particular parts of the body into a position that will lengthen, or elongate, the muscles and associated soft tissues. Upon undertaking a regular stretching program a number of changes begin to occur within the body and specifically within the muscles themselves. Other tissues that begin to adapt to the stretching process include the fascia, tendons, ligaments, skin and scar tissue. When improving flexibility, the major focus is on the muscles and their fascia (sheath). Muscles have two extremes; shortened and contracted or extended and lengthened. During inactive periods, our muscles and tendons become tight, inflexible, and loose the ability to reach full extension. During vigorous physical activity, we can over exert, overuse, and fatigue our muscles causing tension and tightness. Both active and inactive periods bring about the need to stretch out our muscles and regain extensibility, flexibility, and range of motion. Stretching provides a way to bridge inactivity and strenuous activity to help reduce the chance of injury. A regular flexibility training program, consistently used over the long term, is the only way to permanently improve your flexibility and range of motion.there are many types of stretching but these are some quick basic static stretches that can be performed anywhere. Stretching Tips and Precautions: Proper stretching will never be painful. If there is pain with the stretch you are performing, the stretch is too deep or the target muscle could be injured. Stretching usually feels good. After stretching the muscle(s) will have less tension and feel relaxed. Do not bounce into the stretches, instead ease into it slowly and gently. While stretching you will feel the target muscle being stretched. If there is no stretching sensation, then the stretch is not effective. Always use your breathing to ease into stretches. Take a deep inhale and then exhale while performing the stretch. Hold each stretch seconds and repeat 2-4 times. Always ease out of stretches with your breath. Get to know your body by noticing the tight areas and choose stretches that will benefit those areas of tension. Make it a routine to perform these stretches on a daily basis so that you remain flexible and your body responds quickly to the stretching. Static Stretches

18 Mid Back(Rhomboids): Pectoralis Major:

19 Pectoralis Minor: Side Bend: Combination of IT Band Low Back, Obliques, Lats and Pec

20 Side Angle Pose(Hamstring, Obliques, Low back): Calf: Straight Leg

21 Soleus: Bent Knee Quadriceps: Standing

22 Quadricepts: Side lying Hip Flexors:

23 Torso Twist: Hamstrings:

24 Adductors/Medial Hamstring: IT Band:

25 Hips/IT Band: