Name: Playbook - CD Performance - Foam Rolling Sequence
Uploaded: 2023-01-03T14:36:01.532Z
Duration: 25 min
Description: Foam Rolling Sequence

Foam rolling helps release tension in the muscles, relieve muscle soreness, and improve flexibility and range of motion.

Place your hands on the ground and lift your hips off the ground. Start rolling your calf out by moving forward and backward.

Gastrocnemius/Soleus

Place a foam roller underneath your legs and gently push your body back and forth, from glute to knee.

Hamstrings

Begin by lying on your back with the foam roller positioned underneath your upper back. Your knees should be bent with your feet flat on the floor and your arms can either be down by your sides or crossed in front of your chest.
Brace your core and lift yourself up into a shallow bridge position.
Slowly start to roll up and down between your lower neck and mid-back, stopping at tight areas along the way.

Upper back

Start by sitting on the floor with your legs extended. This time, position the foam roller underneath your hamstrings.
Lift your body up so your weight is resting on the foam roller and begin to slowly roll up and down between the back of your knees and your glutes.

Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure.

Foam Rolling Sequence

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