1732250_SPON_AthleticTrainer

Guidelines and Tips

Make 20-30 slow passes throughout the whole length of the muscle; avoid crossing over joint lines. Scan areas for tender spots and hold on those spots until pain begins to diminish. When the area is pain-free — or improved — make two additional slow passes along the whole muscle. You should never feel any numbness or tingling while scanning over the muscle.

Thoracic Spine (Upper Back)

Lie on back on the ground; place roller at the bottom of shoulder blades. Place feet on the ground with knees bent and arms across the chest; lift hips off the ground. Slowly roll down to mid back, scanning for tender areas. Rotate slightly to the right and left. Make 20-30 passes. Complete two sessions per day.

Lie on back on the ground; place roller in the arch of your lower back. Place feet on the ground with knees bent and arms across the chest. Slowly roll along the arch of the back, scanning for tender areas. Rotate slightly to the right and left. Make 20-30 passes. Complete two sessions per day.

Lumbar Spine (Lower Back)

Lie on stomach on the ground; place roller halfway between belly button and hip. Support upper body on elbows directly under shoulders at 90 degrees. Slowly roll from top of thigh to hip bone, scanning for tender areas. Make 20-30 passes. Complete two sessions per day.

Hip Flexors

Lie on stomach on the ground; place roller under the leg that is out to the side at 45 degrees. Balance on elbows and toes of the opposite leg. Slowly roll from the inside of the knee up into the groin, scanning for tender areas. Make 20-30 passes. Repeat on opposite side. Complete two sessions per day.

Adductors (Groin)

Lie on stomach on the ground; place roller just above kneecap. Balance on forearms under shoulders at a 90-degree angle. Keep core engaged. Slowly roll from just above the kneecap to the top of the thigh, scanning for tender areas. Rotate thigh — straight, in and out — to isolate major regions of quadriceps. Make 20-30 passes. Complete two sessions per day.

Quadriceps

Sit on the ground; place roller under your glutes and place left ankle over the right knee. Tilt to the right side, focusing on one glute at a time. Balance with your right hand behind you and right foot flat on the ground. Slowly roll from top to bottom of glutes, scanning for tender areas. Make 20-30 passes. Repeat on opposite side. Complete two sessions per day.

Piriformis/Glutes

Sit on the ground; place roller under legs just above the knee and balance on hands behind you. Slowly roll from just above the knee up to glutes, scanning for tender areas. Rotate feet in and out to isolate areas of the hamstring. Optional: cross over leg to emphasize pressure on one leg. Make 20-30 passes. Complete two sessions per day.

Hamstrings

Sit on the ground; place roller under legs just below the knee and balance on hands behind you. Slowly roll from below the back of the knee to the Achilles, scanning for tender areas. Rotate feet in and out to isolate areas of the calf. Optional: cross over leg to emphasize pressure on one leg. Make 20-30 passes. Complete two sessions per day.

Gastrocnemius/Soleus (Calf)

Muscles worked: glutes, hamstrings Wrap resistance band around bottom of thighs above the knee. Lay on back with feet placed hip width apart and flat on the ground. Engage your core by bringing belly button toward the ground. Squeeze glutes and raise buttocks off the ground until pelvis is level with knees. Make sure to keep band open by pushing knees into band, then raising buttocks off the ground. Hold for 10 seconds with good form. Lower buttocks back to the ground. Repeat three times.

Hip Bridges

Muscles worked: glutes, hamstrings Loop resistance band under the right knee and left thigh. Position yourself on hands and knees. Knees should be under hips and hands should be under shoulders. Avoid arching the back by keeping the core engaged. Kick the left leg up, keeping the foot flexed and knees bent. Hold for two to three seconds. Return to starting position and repeat 10-15 times. Repeat with the other leg.

Donkey Kicks

Muscles worked: glutes Place resistance band around thighs just above knees. Position yourself on hands and knees. Knees should be under hips and hands should be under shoulders. Keep core engaged. Lift the left leg away from the body at a 45-degree angle. Keep knee at 90 degrees. Lower the leg to starting position to complete one rep. Do three sets of 10 reps. Repeat with the other leg.

Fire Hydrants

Muscles worked: glutes, hamstrings Place band under the middle of the right foot. Grab resistance band with both hands and hold it tight as you begin movements. Lean forward and straighten the left leg, raising it until it is parallel to the ground. Squeeze the glute and lower left leg while straightening the body to upright position. Stop when the left leg is almost touching the ground. Slowly return to the starting position for one rep. Continue on the same side for eight reps. Switch sides and repeat.

Single-Leg Romanian Deadlift

Muscles worked: quadriceps, hamstrings, core, hip abductors, hip adductors Place looped resistance band just below knees. Begin by getting into squat position and holding it. While maintaining squat position, step to the side while keeping tension on resistance band the entire time. The opposite foot follows as if you are walking sideways. After taking three sidesteps in one direction, reverse direction and take three sidesteps until you return to starting position. Repeat 10 times.

Lateral Band Walks

Muscles worked: glutes Place looped resistance band around lower legs just above ankles. While in standing position, extend the left leg backward, squeeze glutes and hold for one second. Make sure the foot that is extending back is flat — not pointed — and the knee of the stance leg has a soft bend. Resist against band while bringing the leg back to original standing position. Repeat 10 times. Switch legs and repeat.

Mini-Band Standing Kickback

Read additional information about foam rolling on the Houston Methodist On Health blog.

Foam Rolling & Resistance Band Exercises

Thoracic Spine

Lumbar Spine

Hip Flexors

Adductors