Hold on tender area for 30 – 45 seconds. Perform on each leg. Also perform on side of calves (peroneals). You may use a foam roller OR LAX/Softball.
Yoga Push-Ups Complex with T-Spine
Piriformis Stretch (Basic)
Lie on your back. Bend your right knee so that your right foot is flat on the floor. Cross your left leg over your right so that your left ankle rests on your right knee. Use your hands to grab hold of your left knee…
Half Pigeon (Piriformis)
Place your hands in front of your left shin and use your arms to keep your torso upright. For the final version, keep moving your left foot forward, working to make your left shin parallel to the front edge of your mat. Make sure that…
Rhomboids SMR (Foam Roller)
Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position. Raise your hips off of the ground, placing your weight onto the…
Superman
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you (or behind you, thumbs facing up). This is the starting position. Simultaneously raise your arms, legs, and chest off of the…
One Arm Against Wall (SMR/Stretch)
From a standing position, place a bent arm against a wall or doorway. Slowly lean toward your arm until you feel a stretch in your lats. See video here.
Latissimus Dorsi SMR (Foam Roller) (Lat/Wing Smash)
While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position. Keep the arm of the side being stretched behind and to the side of you as you shift…
Leg Curl (On Exercise Ball)
Begin on the floor laying on your back with your feet on top of the ball. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position. Raise your hips off of…
Peroneals SMR (Side Calf, Foam Roller)
Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This…