Web WOD | June 26, 2020
Y-Stretch | #4
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