Web WOD | May 30, 2020

Y-Stretch | #3

Author: Brooke, Gahanna/John E. Bickley YMCA

Equipment: Foam roller, mat (optional)
Estimated Time to Complete: 8-12 minutes

Have a foam roller and just need the motivation to use it? Try this routine of lower body foam rolling for a great myofascial release. 

Quadriceps Roll | 40-60 seconds per side
Foam roll over both thighs avoiding knees and hips
Dominant side followed by non-dominant side

Adductors Roll | 40-60 seconds per side
Foam roll side to side avoiding the knees
Dominant side followed by non-dominant side

Iliotibial Band (IT Band) Roll | 40-60 seconds per side
Foam roll up and down avoiding the knees
Dominant side followed by non-dominant side

Calves Roll | 40-60 seconds per side
Foam roll up and down avoiding the knees and ankles
Dominant side followed by non-dominant side

Hamstrings Roll | 40-60 seconds per side
Foam roll up and down avoiding the knees
Dominant side followed by non-dominant side

Lower Back Roll | 40-60 seconds
Small movements up and down to massage the lower back

Upper Back Roll | 40-60 seconds
Roll up and down using the hands to support the head and neck

Chest Opener | 40-60 seconds
Line the roller up with the spine and either remain still with arms extended or make small rocks from side to side to massage the postural muscles of the back

 

Category: Workout of the Day