Myofascial Release Technique

Scan - use instrument to roll over all surface area of targeted muscle group (1-2 minutes per group)Trigger Point - locate trigger/adhesion, administer focal pressure for about 20 seconds or pulse over areaMovement Release - locate trigger/adhesion, contract antagonist muscle to stretch targeted muscle

Use instrument to apply pressure through range of motion of targeted muscle group

Plantar Fascia Release (Tennis Ball)

Preparation:

Place a tennis ball under your foot

Execution:

Using firm pressure, roll the tennis ball back and forthWhen you find a sore spot, concentrate on that area Roll with firm pressure

Calf Release (Foam Roller)

Preparation:

Sit with your calf on a foam roll.

Execution:

Roll your calf up and down on the roll. Stop on tight portions of the calf muscle to allow them torelease.

Sit with calf on foam roll Roll calf up and down roll

Calf Release (Ball)

Preparation:

Sit with your calf on a firm ball

Execution:

Roll your calf up and down on the ball Stop on tight portions of the calf muscle to allow them torelease

Sit with calf on a firm ball

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Exercises designed by Jared Maisel, Apr 15 2017

Hamstring Release (Foam Roller)

Execution:

Roll your the back of thigh as shown Stop on tight portions of the muscle to allow them torelease.

Roll back of thigh onfoam roll

Stop over tight areas andlet them melt away

Continue rolling

Hamstrings Release (Tennis Ball)

Preparation:

Legs out

Execution:

Use a ball to release back of thigh

Use a ball to releaseback of thigh

Gluteus Release (Foam Roller)

Execution:

Roll your buttock muscles out on the foam roll.Stop on tight portions of the muscle to allow them torelease.

Roll buttock muscles onfoam roll

Stop over tight muscles

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Exercises designed by Jared Maisel, Apr 15 2017

Piriformis / DHR Release (Ball)

Preparation:

Sit on the ground, knees bent.Cross your ankle over your opposite knee.Wedge a tennis ball between the buttock of your crossedleg and the ground.

Execution:

Use your arms to support your weight.Let your buttock sink into the ball.Roll the ball gently to massage the muscles.

Massage buttock withtennis ball

Thigh Release (Foam Roller)

Execution:

Position foam roll beneath hip, as shown.Roll along the foam, towards your knee.Whenever you find a sore spot, pause for as long as youcan, to stretch this area out.

Note: This exercise is normally quite uncomfortable. If it getsto be too much, give yourself a break.

Start Position Roll out along foam

Hip Flexor Release (Foam Roller)

Preparation:

Position yourself on a foam roller as shown

Execution:

Roll up and down on the front of the hip to help releasethe front hip muscles If you find a tender spot,

you can hold and allow itto relax

Hip Flexor Release (Tennis Ball)

Preparation:

Lie on stomach

Execution:

Use ball to release front of hip

Use ball to release frontof hip

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Exercises designed by Jared Maisel, Apr 15 2017

Quadriceps Release (Foam Roller)

Preparation:

Position yourself on foam roller as shown

Execution:

Roll up and down on the foam roller to release themuscles on the front of the thigh Start Position If you feel a tender point,

you can hold and allowthe muscle to relax

Hip Adductor Release (Foam Roller)

Preparation:

Lie on foam roller as shownPosition the roll between legs, resting on the inside ofone groin

Execution:

Roll up and down in the groin and thigh areaStop and hold if you finda tender point, let it relax

Thoracic Rolling Release Supine (Foam Roller)

Preparation:

Lie on a foam roll as shown Put your hands behind your head to support your neck

Execution:

Roll your upper back up and down the foam roller.

Important:

Do not arch through the lower back

Lie on roll, support neckwith hands

Roll up and down foamroller

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Exercises designed by Jared Maisel, Apr 15 2017

Lateral Scapular Release (Tennis Ball)

Preparation:

Lie on side

Execution:

Use ball to release shoulder

Use ball to releaseshoulder

Latissimus Release (Foam Roller)

Execution:

Position foam roll under armpit, as shown.Roll along the foam.Whenever you find a sore spot, pause for as long as youcan, to stretch this area out.

Start Position Roll out along foam

Shoulder Posterior Self Release (Ball)

Preparation:

Place a ball between the back of your shoulder and thewall

Execution:

Massage over the sorest areas Massage over the sorestareas

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Exercises designed by Jared Maisel, Apr 15 2017

PNF Hold-Relax Stretching

Stretch intended muscle group to end rangePerform isometric contraction for about 10 secondsSlowly further stretch the muscle group while as relaxed as possibleRepeat for 2-3x total

Hamstrings Stretch (Belt) - Medial and LateralSets: 3 Iso Contract: 10 seconds Hold Stretch: 20 seconds

Preparation:

Lie on back.Loop belt around foot.Keep knee locked at all times! (Don't cheat!)

Neutral:

Use arms to pull leg straight overhead. You should feel astrong stretch through the back of your leg and calf.

Medial Hamstrings / Adductors:

Stretch leg gradually out to the side, toward the floor.You should feel a strong stretch through the inner thigh.

Lateral Hamstrings / ITB:

Stretch leg gradually inward, across your body.You should feel a strong stretch along the outer knee.

Stretch leg straight up -Knee locked!

Stretch out to side...

...and toward the floor

Stretch leg straight up Stretch leg inward...

...and across body

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Exercises designed by Jared Maisel, Apr 15 2017

Piriformis Stretch - Bottom Leg StraightSets: 3 Iso Contract: 10 seconds Hold Stretch: 20 seconds

Preparation:

Lie on back

Execution:

Bring knee towards your opposite shoulder

Start Position Grab knee with hands

Bring knee towardopposite shoulder

Iliopsoas StretchSets: 3 Iso Contract: 10 seconds Hold Stretch: 20 seconds

Preparation:

Kneel on the ground, uninvolved leg forwardsPlace your hands on your hipsTuck your tailbone under (flattening your lower back)

Execution:

Lean forwards, while maintaining straight posture andkeeping your head upAvoid arching your low back or let your hips roll forwards

Lean Forward, TightCore, Straight Posture

Gastrocs Stretch | Long Sitting (Belt)Sets: 3 Iso Contract: 10 seconds Hold Stretch: 20 seconds

Preparation:

Sit with your legs out in frontLoop a belt or towel around the underside of your foot asshown

Execution:

Pull on the belt, lifting your heel slightly off the groundand drawing your toes towards your nose

Loop belt around foot Pull on belt, bendingankle - do not bend knee

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Exercises designed by Jared Maisel, Apr 15 2017