Name: Playbook - Joe Walker - Self Active Release Routine - Lower Body
Uploaded: 2023-05-18T04:19:57.685Z
Duration: 15 min
Description: Self Active Release Routine - Lower Body

This mobility routine is designed to improve soft tissue mobility for the legs. Use this routine as a stand alone recovery session and/or before or after a training session.

-Start standing
-You can use a lacrosse ball for this exercise
-Place the ball under your foot. -Start at ball of your foot
-Roll to your heel, stopping and applying pressure on any trigger points you find along the way. 
-Once you find a tender spot, hold pressure on the spot and flex and extend your toes down and up
-Don’t forget to get the insides and outsides of your feet.

Trigger Point Plantar Fascia

- Place ball on yoga block, one leg on ball (the other leg on top of the leg you’re treating) 
-Roll up and down leg to find trigger points
-When you find a trigger point, point your toe forward and hold for a few seconds
-Then point your toe back towards you and hold. 
-Alternate between pointing forward and back a few times

Trigger Point Calf

-Sit in a chair
-Place a trigger point ball under the back of the leg
-Find hot spots on the hamstrings and hold
-Slowly straighten (extend) your knee  and then bend (flex) your knee while maintaining pressure on tender spots 
-Alternate between knee extension and flexion
-Search for other tender spots and repeat

Trigger Point Hamstrings

-Start in a shin box position
-Place medicine ball or trigger point ball on adductors (top inside of thigh)
-Find hot spots on adductors and hold pressure while slowly extending knee and rotating leg so that toes point upward 
-Flex knee and repeat
-Search for other tender spots and repeat

Trigger Point Adductors

-Lay on stomach
-Place medicine ball or trigger point ball under front of thigh 
-Search for tender spots
-Hold pressure and slowly flex knee bringing heel toward butt
-Slowly extend knee and repeat
-Find other tender spots and repeat

Trigger Point Quads

-Start in a seated position with medicine ball or trigger point ball placed under one hip with leg straight
-Search for tender spots, hold pressure and slowly draw knee up and across towards opposite shoulder
-Repeat by extending knee and then drawing knee across towards shoulder
-Search for other tender spots and repeat

Trigger Point Glutes

Self Active Release Routine - Lower Body

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

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Morgan

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

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Gavin Stein

Ran out of time but the stuff that I could do was amazing

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Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

Self Active Release Routine - Lower Body

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