Massage & Stretch 3B

Jun 23

Written By Coach

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 tool. You can use a Theragun or similar in place of foam rollers and balls. To learn more about foam rolling and self massage, click here.

(1) Massage Gluteals - 2-5 minutes each side with 5 inch ball.

(2) Massage Quadriceps - 2-5 minutes each side using a dense foam roller or quad baller.

(3) Massage Lat area and into your triceps - 2-5 minutes each side.

(4) Massage Calves & Lower Leg - 2-5 minutes each side. Rotate leg/foot in and out searching for tender points.

(5) Massage Arch of Foot with Lacrosse Ball - 2-5 minutes each side.

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) Standing Soleus Stretch - 2-4x 15-30+ second holds at end point.

(2) 90/90 Hip Stretch - 2-4x 15-30+ second holds at end point.

(3) Half Kneeling Quad Hip Flexor Stretch (aka couch stretch) - 4x15-30+ sec at end point, alternate legs.

(4) Straight Arm Planks to Downward Dogs 5-10 reps - holding each position for 10 seconds with breaths.