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Study with the several resources on Docsity
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Outer Thigh (Iliotibial band/ITB). Start point: On hip and roll up/down. End point: Stop 2-3 inches above the knee joint. Front Thigh (Quadriceps Muscles).
Typology: Study notes
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Start point: On hip and roll up/down End point: Stop 2-3 inches above the knee joint
Start point: High on the front of the thigh End point: 2-3 inches above the knee cap
Start point: On front of thigh End point: Just above mid-thigh
Start point: High on inner thigh End point: Just above the knee
Start: High on the back of the thigh near buttocks End point: Just above the back of the knee
Sit with RIGHT buttock on foam roller. Place RIGHT ankle on LEFT knee. Shift weight onto RIGHT buttock and roll forward/backward. Repeat on opposite side
Start point: Just below shoulder blades End point: Above the buttocks
Start point: By the under arm pit End point: About 6 inches down along side torso
Start point: Back of upper arm End point: Just above the elbow
Start Point: By the front of the shoulder End point: Towards the middle of the chest
Foam roller on the middle of the spine and let the chest stretch
Start point: Below the buttocks
End point: 4 in above the back of knee joint
Start point: Below the groin or hip flexors
End point: 2 inches above the knee cap
Start point: Just before the toes or ball of the foot
End point: Just in front of the heel bone *May perform in standing
Start point: Any sore muscle spot on the back End point: Roll up/down to comfort *May perform laying down
Place band on the ball of foot and pull outward (arrow shown), stretch is felt on the inside lower leg
Laying down, place band on the forefoot and pull leg towards you until stretch is felt on the Hamstring and/or calf muscles
Laying down, place band on the forefoot and pull outward until stretch is felt on the inner thigh
Laying down, place band on the forefoot and pull inward/across until stretch is felt on the outer thigh
Laying down, Grab knee with opposite arm
Pull towards opposite shoulder, stretch is felt on buttocks area
Pull up position with band on one foot
Pull up until chin is above pull up bar, keep knee straight *Ensure band doesn’t slip off the foot
