Name: Playbook - Sally McRae - FOAM ROLLER SESSION
Uploaded: 2023-07-12T14:26:17.687Z
Duration: 10 min
Description: FOAM ROLLER SESSION

Elizabeth

This was a little spicy, I only have a trigger point foam roller, but my body already feels more relaxed and open. Gotta say though the scapular rolling caught me by surprise, I had no idea I carried so much tightness there 🥵

Linda Rasch

Why is foam rolling soooo painful 😵‍💫

Donna

Bridget

Rustie

Learned something new!!! Didn't know about the shoulder/scapula roll out!!

Sophia

Jaime

This felt amazing! Always overlook doing this regularly but I’m loving how my whole body feels !

Jodie Cornwall

April Dahlquist

Something I’ve neglected for too long, that hurt but will be completed on the regular moving forward…..

Samantha

Valerie

That’s what I’m talking about. IT band release!

David

Loved the total body foam rolling. Previously I’ve only done legs and this was so much more effective. Thanks Sally! 🙏💪🏻

It’s been a hot sec since I foamed rolled and it felt so good.

Ruth

Ngina

Emily

Sandi Hardaway

I wish you talked during this. Love your motivating cheerful voice!

Needed that so sore today after 1000 reps was painful but good 😁

That was amazing. I know you are just showing the movements but when I slow down and really focus on the different problem areas it’s fantastic.

Jake

Great stretches....learned some new foam roller stretches.  Tank you Sally

Michelle

Did not realize how tight my calves were until this foam roll session. Definitely needed!

Lindsay

Cara

Never done the glute rolling method, holy moly did I hit some pressure points on that one.

Aaron

This was great! I have a love/hate relationship with the foam roller..

Nathan

Laura Porter

Great! Obviously need to do this more 😂

Jessica

Feels so good post run and you don’t even have to think what to do

Casey Columbus

Holy hips/glutes; tight, almost painful spot on both sides.  Could roll out for hours. Nice!

Lydia

Fabulous after two days in the car traveling. Thanks!

Kristina Stubbs

JoEtte Ballard

So needed!! Felt so stiff after my run 🏃😅 absolutely loving your workouts Sally 🩶🩶

Kylie Nel

mark

Abby

Cecilia

So great to do these the day after your long run!

Meghan

Felt amazing! Some really sore spots and found some places I need to work on! Thank you!

Mindy

Korky

Sally

Hennie

Roman

Sally where have you been all my life? I could be up here rolling for hours. This is such a great guide. My gym has a vibrating foam roller that I used to do this with. Holy smokestacks 😮‍💨

Alison Megan

This is exactly what I needed after a 20 mile run! I was having trouble walking, but did this foam rolling and feel soo good!

Janelle

I love how it’s simple. Just a couple really good moves.

Tracy

This foam roll-out was just what I needed! Thank you Sally!

Whitney

Megg

Grab a foam roller and follow along as you loosen up your entire body.

If you have a few extra minutes, I recommend adding a few exercises from any of my mobility routines to give you a full balanced session. 

Many of these exercises can also be done with a pressure point ball, especially if you have a particular tightness somewhere.

Relax into the roller and slowly turn head side to side. 

Try a few sets lasting 10-20 seconds

Neck Relaxation

Cross your arms and relax onto the foam roller, contract abs to support you as you move up and down

Upper Back Loosening

This might look and feel awkward at first but it’s effective & you will adjust the more you do it.

Most of us are right here so take your time moving around on this one, feel free to position legs however you’re most comfortable.

Do 20 sec each side each set

Lateral Scapular Release

-I do this two ways- either hands supporting or hands across chest. Find where you best support yourself.

-Move up and down the lower back- be sure to breathe calmly and deeply as you roll.

Try a few sets of 15-20 seconds

Lower Back Massage

-Cross one leg over the other to form a figure four.
-Rest on hip/glutes area and move side to side to massage the area then locate where your tight and move back and forth.
-You are also getting some loosening in ITband area 

20 seconds each side each set

Hips/Glutes/Band

If you’re calves are exceptionally tight, start here before moving onto to a trigger point ball. Allow your calves to warm up into the rolling.

When you’ve e found the tight spot, focus into it by making movements smaller.

Do 20 seconds each side

Calf Release

You can also do this with pressure point/trigger ball.

Roll up and down along IT band, allowing yourself to breathe into the tight areas. When you find a tight spot, move on it with small movements.

Do 20 seconds each leg per set

IT Band Release

Place roller under one leg and move back and forth for 20 seconds each leg.

If you find an extra tight spot, focus on it by shortening your movements and moving back and forth on it.

Hamstring Release

Lie facedown/plank position w/roller on quads.

Move back and forth assessing tightness.

Engage your abs as you move to protect low back

Quad Release

FOAM ROLLER SESSION

Manon

Some of those stretches feel so good! 🤩

Frannie

Hip Mobility-No equipment

Tori

🙌🏽🙌🏽🙌🏽🙌🏽🧜🏾‍♀️👟🎉💫

Dolores “Doe” Restrepo Macias

Rebekah

Pre-Run/Race Dynamic Stretching Routine

Nice session to get ankles flowing and stretch out  calves 👌

Karen

Just what my ankles and feet needed first up this morning 😊

Megan

Susan

Ankle Mobility+ Foot Strength

Mobility & Strength for Calves, Ankles, Feet

Paul

Melissa

Post-Run Stretch Routine #1

Zachary

Jack Sayles

Lower Body Mobility

My shins (it felt like the muscle and nothing serious) were hurting before I did this, and now it feels so much better!!

FOAM ROLLER SESSION

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