Recovery and warm up exercises**Arranged from head-to-toe as you scroll down**
Basics of SMR
A very simple, if not inaccurate breakdown meant to give you an idea of the benefits of SMR.
Different SMR options
Presenting a few ideas and options on how you can begin incorporating SMR (Self Myofascial Release).
Traps dumbbell stretch and row
Stretching a muscle under tension is a good way to dramatically increase the stretch. Finishing with a contraction may help maintain strength after the stretch, as well.
Traps dumbbell stretch
If you are stretching a muscle under tension, be sure it's not already inflamed or injured.
A standing variation. More advanced than the laying version.
Latissimus dorsi (lats) release
One of the common upper body problem areas. Not pleasant to do, but important.
Rollerball glute release
You may look funny, especially if your glutes are sore, but holy cow does this work.
Hip flexor complex release
If you have tight hips, they can lead to back pain or other negative factors.
Hip flexor stretch options
Tight hips are a common cause of back pain and can lead to poor form in other exercises, leading to more pain.
Keeping your quads loose can help prevent knee and even hip pain.
IT band release
The most common problem area for knee pain is a tight IT band. Here's a solution that may help.
Another very commonly tight area' Tight adductors can pull your knees in, leading to a number of issues.
This is one option to get the blood flowing in tight or sore hamstrings.
Tight hamstrings can lead to pulls or strains, which are one of the most difficult injuries to fully recover from.
Commonly tight among runners and jumpers. If avoided, tight calves can lead to achilles problems, knee pain, and more.
One of the easiest stretches to do. Be careful not to over-stretch though, as that can cause more problems. Focus on feeling the muscle stretch.