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Plantar Fascitis rolls

Plantar Fascitis rolls. Using golf ball, frozen water bottle, yamuna ball, or tennis ball, roll each section of your foot (ball of foot, arch, and heel) for at least 2 minutes. Shin Roll With Foam. Shin Roll with Tennis Ball. Begin w/ roller below knee cap positioned on hands and knees.

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Plantar Fascitis rolls

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  1. Plantar Fascitis rolls • Using golf ball, frozen water bottle, yamuna ball, or tennis ball, roll each section of your foot (ball of foot, arch, and heel) for at least 2 minutes.

  2. Shin Roll With Foam Shin Roll with Tennis Ball • Begin w/ roller below knee cap positioned on hands and knees. • Bring knees up towards chest, with foam roller moving towards top of foot. • Slowly roll to find “hot spots” • To get more specific, you can also use a tennis ball and roll it along the inside or outside of your tibia (or shin bone).

  3. Calves • Begin w/ roller under your Achilles • Cross one leg over the other to provide more weight pushing down on the roller • Slowly roll up towards the back of the knee and back down again, using arms to move yourself

  4. Piriformis Stretch Piriformis Roll • Lie on back, and cross hip to be stretched across opposite knee • Pull opposite knee towards your chest • Hold 30s, and repeat 3x on both sides • Cross leg to be rolled across opposite knee • Use opposite foot to push yourself back and forth on an angle

  5. IT band stretch IT band roll • Wrap strap around your foot so that your foot points up and not down • Pull rope across body until a stretch is felt at the hip • Bend and straighten the knee until you find an angle where a good stretch is felt • This angle varies person to person • Stretches should be held 30s and repeated 3x on both sides • Begin w/ roller at hip bone on your side. • Keep body perpendicular to ground. Balance on forearm. • Slowly roll to find “hot spots” • Change emphasis slightly by rolling side to side.

  6. Tensor fasciae latae (TFL) • Place tennis ball or yamuna ball above your hip bone towards the front of your body • Bend both knees to increase pressure • Hold position for up to 2 minutes

  7. Hip flexor • Place foam roller or ball under your hip flexor, right where your hip bends • Maintain constant pressure or roll up and down from your pelvis to the top of your thigh

  8. Lay quads on top of foam roll, holding upper body up in push up position. Slowly roll to find “hot spots” Change emphasis slightly by rolling up and down. d Quad roll Quad Stretch • Find position that suits you best • Stretch should be felt in the front of your thigh, not your back • Hold for 30s and repeat 3x on both sides

  9. SI Joint with Tennis Ball • Lie with tennis ball under your SI joint (or other tender area in your hip or lower back • Bend your knee on the affected side and rock leg back and forth like a windshield wiper • For more intense pressure, pull your knee to your chest with your hands and push knee in and out

  10. Lie with one leg over top of foam roll Use arms and opposite LE to roll affected leg You can cross opposite leg on top of the leg you are rolling to increase pressure You can also try using a tennis ball for more precise pressure in a sitting position Hamstring roll

  11. Lie on side with affected limb over foam roll Slowly roll up and down inner thigh You can extend leg to get more pressure Adductor Stretch Adductor roll • Hold for 30s and repeat 3x on both sides • Stretch should be felt on the leg that is extended

  12. Thoracic Spine Foam Roll • Lie over top of foam roll • Use legs to push yourself back and forth, releasing pressure from spine

  13. Chest Stretch with Foam Roll • Lie on top of foam roll in a static position • Open up chest by moving arms out to the side • You can also lie with head off of foam to stretch neck as well

  14. Rhomboid/Trap Roll – Tennis ball • Place tennis ball at tender spot between your shoulder blades • Lean against wall and roll the ball up and down and side to side to hit the “hot spots” • For more intense pressure, you can do this on the floor

  15. Lat. Stretch Lat. Roll • Start with foam roll under arm pit towards the back • Roll down towards the outside of your spine • Use your feet to push you up and down • Bend elbow on side to be stretched • Pull on elbow with opposite hand and side bend until a stretch is felt • Hold for 30s and repeat 3x on both sides

  16. RTC Foam Roll • Begin w/ roller under your armpit (axilla) • Roll your body forward and back to find the “hot spot” • Once hot spot has been found, roll your body in a short arc from your axilla to the bottom of your shoulder blade

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