This is The-9-Year old.
He will be my photographer on this foam rolling journey. After I posted about the night before a competition, a few people asked about my foam rolling routine so here goes.
(Note: I’m not a trainer or a physical therapist — just sharing what I do.)
I always start and end with my favorite stretch.
This feels so good on my chest, shoulders, and neck. I also lift my arms straight up over my head and let them fall backward to get my upper back and neck.
Next I roll my middle back and allow my spine to bend around the roller.
My physical therapist had me doing this for my neck when I was seeing her regularly. After about 10 times back and forth, I tighten my back and get the soft tissue.
Next I move to my calves. I try to put all my weight on the calf and even press down with my other foot. Not only do I roll up and down, I roll my calf left and right.
It’s a killer but oh so worth it! The physical therapist at my gym taught me that one.
Once both calves are done, I move up to my hamstrings. I even lean to the side to get my IT bands a little, but mostly focus on the back of my legs.
Once both legs are done I end with my chest again only because it feels so good! Sometimes I also turn over and roll out my quads but usually I do that with a bar at the gym.
This morning when I was finished the boys played a game of “jump over mommy.”
The 3-year-old nearly killed me a few times, but how can I get mad? I mean, look at that face!
Overall, my foam roll routine takes about 10-15 minutes. I’m trying to do it a few times a week while watching TV. It’s my #wycwyc mobility goal. Plus, it gets me off the computer a little earlier before bed. Always a good thing.
In other news…
- No change in the low-FODMAP department. :(
- I blew my front squat PR out of the water at the gym this morning by 15 lbs!
- I posted Amanda’s awesome #wycwyc story on wycwyc.com — click here to check it out.
- I shared how I’m planning our New Orleans trip using Trello on TheUnworldlyTravelers — click here to check it out.
- I’m going out with “the girls” tonight and so excited! FINALLY going to see the new Hunger Games!
Hope you’re having a great weekend!