Massage & Stretch 2A
SELF MASSAGE (SMR)
Spend 2-5+ minutes on each area, taking your time, move around, search for tender points.
Be sure to breathe throughout the duration. Holding your breath increases tension, never allowing the muscles to relax enough so you can get deep into the fibers.
There may be areas that are really tender so roll them slowly and use the appropriate density massage tools. You can use a Theragun or similar massage devices in place of foam rollers and balls. To learn more about foam rolling and self massage, click here.
(1) Massage Chest area 2-5 minutes each side
Use a Theragun, lacrosse ball or 5 inch ball.
Move around slowly, searching for tender areas of muscle tissue.
This can be done against a wall or floor if using a ball.
(2) Foam Roll Lat area & into your Triceps 2-5 minutes each side.
Use a dense foam roller working into the arm pit area and up into the tricep area.
If needed, support your head with the other hand by making a fist between shoulder and head.
(3) Foam Roll Thoracic Spine 30-60 seconds
Move up and down gently with a soft or moderate density foam roller. You can put on an additional sweatshirt as an added layer if your foam roller is too dense.
Slowly extend a little every few inches but be sure to keep abdomen engaged to control the distance.
You are not trying to get the spine to crack or adjust but if it happens, that is okay. Goal is to begin loosening it up and restoring its natural range of motion.
(4) Massage Rhomboids & Trapezius Muscles 2-5 minutes each side
You can use a Theragun, 5 inch Ball, lacrosse ball, etc.
Target the muscles along the sides of the upper spine and into the mid and upper trap area.
This can be done against a wall or floor if using a ball.
Stretching
Follow up the massage session with the stretches provided. This ensures the best chance of restoring the proper length tension relationship from previous workouts and daily posture stresses.
Focus on static stretches (holding for 30+ seconds) but move around some within the stretch by simple moving slowly side to side and front to back. Don’t look for the path of least resistance but search and position yourself in the stretch that feels limited.
(1) Quadruped T-Spine Rotations 1x8 reps each side, 3-5 second holds at top with breaths.
Hand is gently placed on neck, not your head.
Move slowly, making sure not to move from your lower back area.
(2) Stability Ball Chest Stretch or Door Stretch 1x5 reps with 10-20 seconds holds
Try to do a little of this throughout the day, especially if you have many door frames that you walk through.
Watch for arching of lower back when using the stability ball or door frame while standing. This can happen when your trying to gain more range of motion. Goal is to move from the chest and shoulder area with a neutral head and neck.
Keep your head and neck neutral, stacked on top of your spine. Watch for pushing the head forward.
Breathe.
(3) Straight Arm Planks to Downward Dogs 5-10 reps - holding both beginning and end positions for 10 seconds with breaths.
Place weight on your entire hand, spreading your fingers. Keep shoulders packed.
Fully extend through elbows, shoulders and hips.
Hold end range for 3-5 breaths through your nose.
Keep core tight.
