Thank you for joining us during our Hurt-So-Good Myofascial Release workshop! We tested our mobility and worked on some exercises to help us improve our motion and reduce painful muscle knots.
Here are the exercises that we covered during the workshop. For each muscle group or “problem area” set a timer for 2 minutes and roll it out for that full amount of time. Hunt down knots and use any of the various techniques we discussed to get that area to loosen up.
upper body
Neck
Place the ball right beneath the cranium off to one side. Use “yes” and “no” nodding motions. Place a hand or two on top of the forehead if you need some additional overpressure.
Mid Spine
Use a foam roller. Give yourself a big hug with one arm stacked on top of the other. Roll up and down, roll side to side while working up and down, and try picking a few spots and sinking the hips down to the ground. Finally, try some Y patterns with the arms.
Shoulder
Place the ball right under the shoulder blade. Roll to find the sore spot, pin it down, and use a combination of shoulder movements to work that spot out. Then, try positioning the ball between the shoulder blade and the spine. Roll, use cross-body movements, and drive the shoulder up and down.
upper leg
Glutes
Sit on the foam roller and roll onto the glute you are working on. You can start with a “lazy leg” on this side and when ready, cross the ankle over to increase the intensity. Try some hip motions while rolling. Use a ball to get to more specific spots, and again, to increase intensity.
IT Band
Use the foam roller and roll all the way up and down the outside part of the thigh. There are 2 muscles that connect to the IT band: the glute max and the TFL. You can hit glute max by using the technique above this one, and you can hit TFL by partially rolling onto the front side.
Quad
Use the foam roller to make a full scan of the quads. Remember the quads take up 2/3 of the thigh so hit each side as well. Also bend the knee to 90 degrees and move your foot side to side as you roll up and down the roller.
Lower LEg
Calves
Use a foam roller or the ball. Pin down a spot and actively move the ankle. Use the other leg for overpressure if you want.
Shin
Just inside the shin bone (the tibia) there is a muscle. Use a ball or your elbow to tack down and twist on this muscle. You can also try a “shin sandwich” between your elbow and the ball, performing active ankle motions.
Foot
Place your foot on top of the ball and use a combination of rolling forwards and backwards, rolling side to side, and tacking down a sore area and wiggling the toes.
These are a good start to help you start decreasing pain and move better. Will it fix all of your pain and problems? No. But if you got some results with a generalized movement course like this, imagine what we could do in a few full 1-on-1 sessions! If you are dealing with any frustrating aches or pains, reach out and I will help you get back to 100%+ so you can crush your goals in the gym and in life!
Ascend Performance Therapy 