This is important for extension of the spine, rotation of the trunk, and proper breathing.
Technique:
Foam roll up and down from the top of the shoulder blades to the waist. Roll slowly, stopping at any tender points, breathe and relax into it, then move to the next point.
2 of 5
Flying Chilli
Glutes
This is for lower-back pain. Trigger points in these muscles can cause pain all the way down to your feet.
Technique:
Sit on a lacrosse ball with the ball positioned over a tender spot. Hold for 1 minute, then move to the next spot.
3 of 5
Flying Chilli
Front of Hip/Groin
This area gets tight from sitting, then overused from running.
Technique:
Use a lacrosse ball below your hip bone either lying facedown or leaning against a wall. Release tender spots from the outside of the hip, across the thigh, and into the groin.
4 of 5
Flying Chilli
Knee
Releasing tightness around the knee will help alleviate any knee pain.
Technique:
Using a massage stick, roll your quads, hammies, and calves for 30 seconds to 1 minute each. Apply direct pressure to any area where you feel tension.
5 of 5
Flying Chilli
Foot/Ankle
Proper movement of the foot and ankle helps prevent injuries to the ankles, knees, and hips.
Technique:
Foam-rolling the shins and calves, rolling the foot on a lacrosse ball, and using a stick for friction around the ankle are all helpful in these areas.
This is important for extension of the spine, rotation of the trunk, and proper breathing.
Technique:
Foam roll up and down from the top of the shoulder blades to the waist. Roll slowly, stopping at any tender points, breathe and relax into it, then move to the next point.
Glutes
This is for lower-back pain. Trigger points in these muscles can cause pain all the way down to your feet.
Technique:
Sit on a lacrosse ball with the ball positioned over a tender spot. Hold for 1 minute, then move to the next spot.
Front of Hip/Groin
This area gets tight from sitting, then overused from running.
Technique:
Use a lacrosse ball below your hip bone either lying facedown or leaning against a wall. Release tender spots from the outside of the hip, across the thigh, and into the groin.
Knee
Releasing tightness around the knee will help alleviate any knee pain.
Technique:
Using a massage stick, roll your quads, hammies, and calves for 30 seconds to 1 minute each. Apply direct pressure to any area where you feel tension.
Foot/Ankle
Proper movement of the foot and ankle helps prevent injuries to the ankles, knees, and hips.
Technique:
Foam-rolling the shins and calves, rolling the foot on a lacrosse ball, and using a stick for friction around the ankle are all helpful in these areas.
