Weekend Warrior Challenge

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

Image source: www.dotfit.com

Image source: http://www.dotfit.com

Duration: 30 sec. minimum Image source: NASM

Image source: NASM

Duration: 30 sec. minimum Image source: NASM

Image source: NASM

 Pectoralis Major/Minor

Image source: www.dotfit.com

Image source: http://www.dotfit.com

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

Duration: 30 sec. minimum Image source: NASM

Image source: NASM

Hip Flexors and Quadriceps

Image source: www.dotfit.com

Image source: http://www.dotfit.com

Image source: www.dotfit.com

Image source: http://www.dotfit.com

Image source: www.dotfit.com

Image source: http://www.dotfit.com

Image source: www.dotfit.com

Image source: http://www.dotfit.com

Image source: www.dotfit.com

Image source: http://www.dotfit.com

Adductor Complex

Image source: www.dotfit.com

Image source: http://www.dotfit.com

Image source: www.dotfit.com

Image source: http://www.dotfit.com

Image source: www.dotfit.com

Image source: http://www.dotfit.com

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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