with foam roll - united states army · with foam roll with lacrosse ball . hamstrings with stick...
TRANSCRIPT
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Rectus Femoris
With Foam Roll
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Vastus Lateralis
With Foam Roll
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Vastus Medialis
With Foam Roll
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Quadriceps
With Stick
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Hip Flexors
With Foam Roll With Lacrosse Ball
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Hamstrings
With Stick With Foam Roll
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Hamstring Flossing
With Lacrosse Ball
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Tensor Fascia Latae, Glut med, & Glut min
With Foam Roll
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Calf muscles (gastrocnemius & soleus)
With Foam Roll With Lacrosse Ball
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Calf muscles (gastrocnemius & soleus)
With Stick
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Achilles Tendon
With Stick With Foam Roll
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Plantar Fascia
With Lacrosse Ball
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Peroneals
With Lacrosse Ball With Foam roller
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Peroneals
With Stick
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Tibialis Anterior
With Stick With Lacrosse Ball
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IT Band
With Foam Roll
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Piriformis
With Foam Roll With Ball
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Thoracic Spine
With Foam Roll
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Upper Extremity Soft Tissue Massage
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Latissimus Dorsi
• Adducts, extends, and internally rotates upper arm
• Massage can be done with a ball or foam roller
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Latissimus Dorsi Stretches
• Stretches can be performed while standing, on your knees, or while using an exercise ball
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Trapezius
• Rotates the shoulder blade
• Common place for trigger points
• Massage can be performed with a foam roller or ball
• Massage should be done on the entire muscle from the mid-back to base of the skull
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Trapezius Stretches
• Stretch the upper trapezius by bringing your ear to your shoulder
• You can increase the stretch by sitting on your hand or holding onto the bottom of your chair
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Pectoralis Major & Minor
• Helps flex, internally rotate, bring the arm close to the body, and cross the body
• Massage can be done with a ball or foam roller
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Pectoralis Major & Minor Stretches
• While standing, you can stretch in a doorway or a corner
• While laying on a foam roller, open your arms wide in a “T”
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Biceps Brachii
• Bends elbow and turns palm up
• Massage can be performed using a ball or foam roller
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Biceps Brachii Stretches
• Stretching can be performed against a wall or doorframe
• It is important to stretch the shoulder and elbow at the same time
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Triceps Brachii
• Straightens elbow
• Massage can be performed using a ball or foam roller
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Triceps Brachii Stretches
• Stretching can be performed overhead or across the front of your body
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Wrist & Finger Flexors
• Bends wrists forward• Bends fingers into a
fist• Important for gripping• Massage can be
performed on a table• Use the ball along the
length of your forearm from elbow to wrist
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Wrist & Finger Flexors Stretches
• To maximize the stretch:• Straighten your elbow• Turn your palm up• Bend your wrist back• Straighten your fingers
• If this is painful, bend your elbow some until the pain stops and you only feel a stretch
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Wrist & Finger Extensors
• Extends your wrists and fingers• Important for gripping activities
• Massage can be performed on a tabletop or against a wall
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Wrist & Finger Extensors Stretches
• To maximize the stretch:• Straighten your elbow• Turn your palm down• Bend your wrist forward• Curl your fingers into a fist
• If this is painful, bend your elbow some until the pain stops and you only feel a stretch