Challenge #2

Flexibility

“My muscles are so tight.”

“I am so sore, I can’t move!”

“If only I could move easier…”

Do these statements sound familiar?

Try this weekend’s Flexibility Challenge!

 You have heard about it… You have seen other people do it… But, what is it?

Self-Myofascial Release, or commonly known “foam rolling,” is a type of corrective exercise designed to break-up knots (adhesions) in your muscles and release tension.

The result?

• Reduced muscle imbalances
• Increased flexibility
• Increased range of motion
• Improved posture
• Pain relief

“I sit at a desk in front of a computer all day. What muscles should I foam roll?”

• Latissimus Dorsi
• Pectoralis Major/Minor
• Hip Flexors and Quadriceps
• Adductor Complex

“Do I need to stretch too?”

• Yes! Foam roll a specific muscle group before stretching the same muscle is the most effective approach. Stretching before foam rolling only stretches the muscle belly on either side of the knot. Applying self-myofasical release first allows the entire muscle belly to be stretched, from origin to insertion.

“How long will it take me to perform these flexibility exercises?”

• Slowly apply pressure on each knot for 20-30 seconds, but do not exceed 60-90 seconds. Foam rolling a specific knot or muscle region for several minutes can cause nerve or tissue damage, and can increase scar tissue.
• Hold each stretch for 20-30 seconds. Do not bounce, or pulse. Avoid performing static stretching before a workout to reduce injury.

Latissimus Dorsi

 Pectoralis Major/Minor

If numbness or tingling is felt in upper extremities, stop immediately and progress to static stretch.

Hip Flexors and Quadriceps

Adductor Complex