Low Impact

Low Impact | Hips, Hamstrings & Shoulders

June 3, 2020

Breathe…

SELF MYOFASCIAL RELEASE

1:00 MIN EACH

TRIGGER POINT ARCH (R)

TRIGGER POINT ARCH (L)

STRETCH

PERFORM SEQUENCE ON ONE SIDE ONLY / :30+ SEC HOLD PER EXERCISE / REPEAT SEQUENCE ON OTHER SIDE.

DOWNWARD DOG – PEDAL

HALF KNEELING HIP

KNEELING HAMSTRING

PIGEON

QUADRUPED CROSS BODY

CHILD’S POSE

Relax and unwind with this 15-20 minute sequence involving trigger point work, breath awareness and static stretching.

At the start of this sequence, you’ll begin with a trigger point object to roll out the arches of your feet.

This is done to help lengthen the plantar fascia on the underside of your foot to prevent or soothe inflammation. 

If you don’t have a tennis ball or lacrosse ball, you can use a frozen water bottle, wooden broom handle, or any sturdy cylindrical object.

.  .  .  .  .  .  .

Throughout the static stretching sequence, focus on stacking your joints above one another (i.e. knees above ankle, hips above knee, etc.) to ensure you are hitting the correct muscle group as you stretch. 

Focus on arching your back (think cow pose) any time your legs are in front of you to prevent rounding at the lower spine. 

We usually compensate for hamstring inflexibility by collapsing our chest forward, something we’d ideally like to avoid. 

Keep a straight or neutral spine to maximize your stretching.

.  .  .  .  .  .  .

To modify the poses that require floor contact, you can elevate your hands using yoga blocks, books, or any comparable household item. 

You can also cushion your joints with an additional mat, blanket, or pillow.

Reduce your range of motion if need be (only go as far as you can comfortably tolerate). 

Lastly, don’t forget to bring awareness to your breathing each time you settle into a position. 

Inhale as you manuever your body into the stretch, and exhale as you sink in.

 

Cheers!

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