Foam Roller Workbook A Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques

Part 1: Getting Started ................................................. 6
Introduction to Foam Rolling..........................................................................................................................7
Choosing a Roller................................................................................................................................................10
Before You Begin ................................................................................................................................................12
Part 2: Programs .......................................................... 18
How to Use This Book ....................................................................................................................................19
General Fitness.....................................................................................................................................................21
Proper Posture.......................................................................................................................................................22
Hamstring Flexibility..........................................................................................................................................23
Shoulder Flexibility..............................................................................................................................................24
Baseball/Softball.................................................................................................................................................25
Basketball ..................................................................................................................................................................26
Boxing/Mixed Martial Arts...........................................................................................................................27
Cycling..........................................................................................................................................................................28
Football/Rugby......................................................................................................................................................29
Golf................................................................................................................................................................................. 30
Running/Jogging/Hiking.............................................................................................................................31
Rowing/Kayaking................................................................................................................................................32
Snowboarding/Skiing......................................................................................................................................33
Swimming/Surfing..............................................................................................................................................34
Tennis/Racquetball............................................................................................................................................35
Part 3: Exercises........................................................... 37
SEATED SERIES
Pelvic Tilt.................................................................................................................................................................... 38
Ankle Sequence................................................................................................................................................... 39
LYING SERIES
Supine Orientation............................................................................................................................................. 40
Supine Stabilization—Arms..........................................................................................................................41
Supine Stabilization—Legs ..........................................................................................................................42
Supine Stabilization—Combination .......................................................................................................44
Supine Marching...................................................................................................................................................45
Supine Pelvic Lift ................................................................................................................................................ 46
Pelvic Lift Marching............................................................................................................................................47
Supine Leg Press-Out.................................................................................................................................... 49
Supine I, Y, and T..................................................................................................................................................504
Supine Bench Press..........................................................................................................................................52
Supine Fly ..................................................................................................................................................................53
Prone Reverse Fly...............................................................................................................................................54
Knee Push-Up........................................................................................................................................................55
Push-Up.......................................................................................................................................................................56
Plank to Pike ...........................................................................................................................................................57
Spine Extension....................................................................................................................................................58
Side Salutation.......................................................................................................................................................59
KNEELING SERIES
Mad Cat ...................................................................................................................................................................... 60
Pointer Sequence................................................................................................................................................61
Lower Back Stretch...........................................................................................................................................63
Hip Flexors Stretch.............................................................................................................................................64
Kneel Stance.......................................................................................................................................................... 66
Wrist Stretch............................................................................................................................................................ 68
STANDING SERIES
Roller Squat............................................................................................................................................................. 69
Roller Stand..............................................................................................................................................................70
Standing Slide ........................................................................................................................................................72
Standing Mini Squat ..........................................................................................................................................74
Standing Ball Pick-Up......................................................................................................................................76
Tightrope Walk.......................................................................................................................................................78
Rock and Roll......................................................................................................................................................... 80
One-Leg Balance.................................................................................................................................................82
Sword Fighter .........................................................................................................................................................84
Frontal Raise........................................................................................................................................................... 86
Lateral Raise........................................................................................................................................................... 88
Skiing............................................................................................................................................................................ 90
Compound Skiing................................................................................................................................................92
Rotator Cuff Exercise .....................................................................................................................................94
Obstacle Course.................................................................................................................................................. 96
Tightrope Challenge..........................................................................................................................................97
MASSAGES AND RELEASES
Gluteal Massage.................................................................................................................................................. 99
Obliques Release............................................................................................................................................. 100
Piriformis Release............................................................................................................................................101
Hip Flexors Release ..................................................................................................................................... 102
Hip Flexors Release Supine.................................................................................................................... 103
Iliotibial Band Massage............................................................................................................................... 104
Quad Massage................................................................................................................................................... 105
Inner Thigh Massage .................................................................................................................................... 106
Hamstring Massage .......................................................................................................................................107
Hamstring Massage (Chair).................................................................................................................... 1085
Calf Massage...................................................................................................................................................... 109
Arch Rocks..............................................................................................................................................................110
Neck Massage......................................................................................................................................................111
Chest Release......................................................................................................................................................112
Chest and Shoulder Release ...................................................................................................................113
Upper Back Massage.....................................................................................................................................114
Upper and Lower Back Release ...........................................................................................................115
Mid-Back Release.............................................................................................................................................117
Sacrum Release..................................................................................................................................................118
Forearm Massage..............................................................................................................................................119
Forearm Massage (Seated)......................................................................................................................120
Biceps Release...................................................................................................................................................121
Lat Massage.........................................................................................................................................................122
Acknowledgments............................................................................................................................................123
About the Author...............................................................................................................................................123