Feb 14th, 2010
Just in case you haven’t noticed, we have some new foam rollers in the gym! Foam rollers are great for myofascial release, but they can also be a great tool for stretching. Here are a few stretches to do after you have rolled out your muscles. (By the way, these are all very good for those of you with tight shoulders!)
Lie on side. Place roller horizontal to your body next to your shoulder blades. Roll back onto the foam roller with your knees bent. Put your hands behind your head and straighten your legs. Stretch the top of your head towards the floor and your feet away from you. Pull your shoulders back and towards the floor. Hold for 30 seconds.
Kneel in front of the foam roller. Put your hands on the foam roller, palms facing each other. Roll the roller away from your body, stretching the arms out straight in front of you. Hold for 30 seconds.
Kneel in front of one foam roller. Straighten your right arm and place it in front of you on the foam roller, palm facing the floor. Reach your left arm under the right shoulder and place it on another foam roller with the palm facing the ceiling. Straighten the left arm and reach towards the opposite side of the room. Hold for 30 seconds. Repeat on other side.
Hip Flexor Stretch:
Kneel and then place your right foot in front of you so your right knee is bent at a right angle. Place the foam roller under the shin of your left leg. Tuck your hips so that you feel the stretch in the front of your left hip. Then stretch your hands up towards the ceiling and push your hips forward. If you are able to balance, stretch sideways towards your right side (not shown in picture) and hold 30 seconds. Repeat on other side.