Name: Playbook - Nathan Tsuji - Foam rolling basics!
Uploaded: 2022-12-31T21:30:57.393Z
Duration: 15 min
Description: Foam rolling basics!

Foam rolling is a very important aspect of movement and recovery. It’s a great way to improve your overall health. It’s basically self massage!
I advise spending anywhere from 45 seconds to 2 minutes on each spot before moving on!
If you want to sound all technical you can refer to it as “self myofascial release” but to me that sounds more intimidating that foam rolling :)
I did my best to explain each exercise to you but if it’s not clear just shoot me a message and I’ll get it cleared up for ya!
Things to remember.
Roll out your muscles, not your bones. 
If you’re feeling a super tingly sensation ease off the pressure a bit.
The side of your quad will always feel like you shouldn’t be doing it, that pain is normal, but will get better. However I will let you know I still feel it quite intense when I roll out the side of my legs 🤣

Foam rolling basics!

I’ve had shoulder injuries and this shoulder rehab is excellent.

Carla

Im getting better at these. The last one is still hard, every couple reps I find my shoulder automatically in a shrug position and I’m not able to complete 20 reps without losing form even with the easiest resistance theraband.

Karan

Im in awe of this program, so glad I got the nathantsujiapp. Been doing it for 2 days now after I hurt my shoulder (started the day after) there was some residual pain today all day with certain movements but after doing the shoulder rehab program (exactly how Nathan recommends) there is literally NO pain in my shoulder. I’m so excited to go back to gymnastics class tomorrow and the shoulder rehab is gonna be a regular for me when it comes to preparation for anything that’s gonna make me strain my shoulders so that I can save them in the long run. I highly highly recommend it.

Shoulder rehab!

The Vector roller for the back that you illustrated so well is perfect. My back feels really good after using it and I noticed doing some of the flexibility exercises seem easier.

Nick Lucki

These are serious deep massaging. I was a little intimidated to use the wheels on my back, but “wow” it felt awesome when I did.

Vector foam rolling!

5 stars, I am dealing with a lot of wrist pain so I’m starting to do this stuff

Misha

Wrist therapy!

Our feet are such an important part of our mobility yet we neglect exercising them. Thanks Nathan for putting this into the app.

Ankle therapy, no equipment!

That felt good. I needed to unwind and these exercises did the trick.

Sometimes you don’t realize how tight your shoulders can get when you’re working a lot at your desk. I just did the stretches and my shoulders feel wicked relax now.

Foam rolling basics!

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