Name: Playbook - Rob Thompson - Let’s Move Better
Uploaded: 2021-01-18T11:48:27.442Z
Duration: 30 min
Description: Let’s Move Better

Was more challenging and relieving than expected

Jedaiah

Nannette

NancyBoyd

Paula

💪🏼💪🏼💪🏼 I feel like just turned 10 years younger thanks to enhanced flexibility and mobility!!

Anna-Lea

This workout is designed to help you alleviate some of the most common muscle imbalances that inhibits your movement.

1. Sit on top of the foam roller, positioning it directly on the back of your hip.

2. Crossing one leg over the other and placing your foot on the opposite knee, roll the back of the hip slowly.

3. Whenever you feel a pressure point, pause for 30 seconds. Repeat on both sides.

Self Myofascial Release of the Piriformis Muscle

1. From all fours, bring your left knee forward towards your left wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. 
Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee. 
Your left ankle will be somewhere in front of your left hip. 

2. Slide your right leg back and point your toes, your heel is pointing up to the ceiling.
Scissor your hips together, by drawing your legs in towards each other. Use some support under your left buttock if needed, to keep your hips level.

3. As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.

4. As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.

Static Stretch Half Pigeon (Piriformis)

1. Sit on the floor with foam roll placed behind your back. 
2. Cross arms to the opposite shoulder or you can place hands behind the head for support.
3. Keep core engaged, raise hips slightly off the ground.
4. Slowly be back and forth to find the most tender spot.
5. Once identified, hold tender spot until the discomfort is reduced by at least 75 percent.
6. Progress to the next tender spot and hold again.

SMR Back (Thoracic Spine/Erector Spinae)

1. Sit on ground with right leg straight and left leg bent and crossed over the right. 

2. Draw abs inward.

3. Slowly use right arm against left  crossed leg to apply pressure to the point of tension. 

4. Hold for 20-30 seconds

5. Switch sides and repeat

Static Stretch Erector Spinae/Thoracic Spine

SMR Hamstring Complex

1. Lie on floor with legs flat.
2. Draws and in. 
3. Slightly tilt pelvis anteriorly.
4. With hands supporting the leg or using a stretching band, slowly extend the leg toward the body until tension is felt.
5. Hold for 20-30 seconds
6. Switch sides and repeat.

Static Stretch Hamstring Complex

1. Lie prone with foam roller under the anterior upper leg. Maintain proper core control.
2. Slowly roll from the pelvic bone to the knee area and find the most tender spot.
3. Hold the tender spot until the discomfort is reduced by at least 75 percent. 
4. Progress to the next tender spot and hold again.
5. Repeat on opposite leg

SMR Quadriceps/Hip Flexors

1. Kneel with front leg bent at a 90-degree angle. 
2. Internally rotate back leg. 
3. Draw belly button inward.
4. Squeeze glutes, while rotating pelvis posteriorly. 
5. Slowly, move body forward until a mild tension is achieved in the front of the hip being stretched.
5. Raise stretch side arm up and over to the opposite side, while maintaining pelvis position.
6. Switch sides and repeat

Let’s Move Better

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