Name: Playbook - Best Fitness - Day 7: Rest Day/Foam Rolling
Uploaded: 2021-01-18T11:46:55.258Z
Duration: 20 min
Description: Day 7: Rest Day/Foam Rolling

Your rest day is a great opportunity to let your body recover and prepare for the next training week ahead. Rest is an important part of the process because it allows time for your muscles to repair and your mind to recharge. Check out these foam rolling tips below to help with muscle soreness and recovery.

Spend 30 sec - 1 minute on each muscle group, or until you feel that area loosen up. Foam rolling can also be implemented before and/or after your workout to alleviate tension and improve mobility.

Keep your core engaged as you roll and be gentle when passing over the bottom of the ribcage (floating ribs). It is normal to hear and feel some cracks and pops in the spine as your body releases tension, but it should not feel painful. Stop immediately if you feel sharp or intense pain and consult with a medical professional.

Back & Shoulders

10-30 seconds per area, keep the pressure light to moderate. This is a very small territory to cover but it will help immensely with overhead mobility!

Lats & Teres Major/Minor

Loosening up the quads can help with hip tightness and in some cases, knee pain over time. Releasing the tibialis will help prevent or eliminate shin splints, improve ankle mobility and release pressure from the knee. Spend 10-30 seconds per leg.

Quads & Tibialis

Take care of your calves and hamstrings! By addressing these muscles you are maintaining ankle mobility and alleviating uneven pressure on the knee that can be caused by muscle imbalances or tension. Spend 10-30 seconds per leg.

Hamstrings & Calves

Pro tip: If your hip flexors feel tight, spend extra time on this one and the quad rolling. Releasing these areas will also provide more mobility and relief for your lower back and in some cases, help sciatic discomfort. Spend 10-30 sec per side.

Hips (Glutes & Adductors)

Tension in the IT band area is often attributed to tight quads and hamstrings that sit just underneath. The IT band itself is a tendon, so in reality you can’t or shouldn’t strive to “loosen up” a tendon. But by releasing the neighboring muscles you will get the relief you’re looking for. Spend 10-30 seconds per side.

IT Band

Full Body Foam Roll

Day 7: Rest Day/Foam Rolling

this is my favorite of the 28 day workouts!

Jennifer

Perfect! challenging in spots, totally clear and doable!

Day 1 Strength: Push/Hinge

It is getting easier the more times I do this workout!

Lisa Ferrante

Day 2: BfittX HIIT Workout

Magali Ruiz

very challenging!  Split lunges with the bench are hard for my old knees!

Day 3 Strength: Pull/Squat

really perfect! strengthening and stretching at the same time

Day 4: Yoga/Active Recovery

Day 5 Strength: Total Body

great class!  loved it!  doable yet very challenging!

Day 7: Rest Day/Foam Rolling

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