At Home Workout
15-May-08
Complete circuit from plank to PNF from 1-3 times.
Foam Roll Calves
Place foam roller under the lower leg. Cross the opposite leg over top of the working leg to create more pressure. Slowly roll up the calf towards the knee to find the most tender area. When the tender area is identified, hold for 30 seconds or until there is a 75% decrease in discomfort. Repeat on opposite leg.
To get deeper into the adhesion, hold tender spot and flex and extend foot.
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Cat / Cow
Start on all fours. Exhale round your back and bring your pelvis forward into cat. Inhale, lengthen your spine, drop your belly to the floor into cow. Repeat 10 times.
If you wake up with a sore back, complete this stretch to warm up the spine as soon as you get up in the morning or go ahead and do it on all fours before you get out of bed.