BASIC - The Ultimate Foam Roller Blue Print - ADAPTED TECHNIQUE
A self care program designed to be flexible for those who want to reduce muscle pain, increase flexibility and reduce the chance of injury. Adaptations are included for each technique for those with knee and shoulder pain.
Course curriculum
1
Welcome!
Start Here
Muscle Checklist you can bring to your therapist. Ask them which muscles you should foam roll to support your goals.
2
Introduction to Ultimate Foam Roller Blue Print - Adapted Techniques
Goals for the Introduction
Why is it Important to Foam Roll?
Foam Rolling, What is it Doing?
3
Introduction to ADAPTED TECHNIQUES - basic
Goals for the Introduction to Basic
Intro to Basic
4
UPPER BODY
BACK; Self care for Back Pain, Bad spasm, Loss of Range of Motion, Flexibility, Head Aches, Shoulder or Neck Pain.
ADAPTED BACK: An option if it is difficult to get up and down form floor, "bad" or painful knees.
SHOULDERS PART 1: Self Care for Shoulder Pain, Arm Pain, Increase Shoulder Range of Motion, Increase Strength and Power of Arm.
ADAPTED SHOULDERS PART 1: An option if your knees hurt or you don't have the leg strength.
SHOULDERS PART 2: Self Care for Shoulder Pain, Rounded Shoulders, Poor Posture, Increase Shoulder Range of Motion, Increase Strength and Power of Arms.
ADAPTED SHOULDERS PART 2: An option if your knees hurt or you don't have leg the strength.
ARMS: Self Care for Hand Strength, Wrist Pain, Elbow Pain, Hand Pain, Upper Arm Pain. Also included ADAPTED ARMS
5
LOWER BODY
CALVES: Self Care for Tight Achilles Tendon, Tight Calves, Posterior Shin Splints, Foot Cramps, Knee Pain, Heel Pain, Plantar Fasciitis.
CALVES ADAPTED: An option if shoulders are tight or it is painful to lift body up.
SHIN: Self Care for Anterior Shin Splints, Knee Problems, Tightness on the Top of Foot
ADAPTED SHIN: An option if shoulders are tight and it is painful to put body weight on arms/shoulders.
PERONEALS: Self Care for Outside Knee Pain, Ankle Pain, Foot Pain.
ADAPTED PERONEALS: An option if shoulders are tight and it is painful to put body weight on arms/shoulders.
HAMSTRINGS: Self Care for Knee Pain, Hip Pain, Pain in the Front of the Leg, Increase Hip Rang of Motion, More Knee Flexibility.
ADAPTED HAMSTRINGS: An option if shoulders are tight and it is painful to put body weight on arms/shoulders.
QUADS: Self Care for Hip Pain, Knee Pain, Knee Stability, Hip Stability, Knee Cap Tracking.
ADAPTED QUADS: An option if shoulders are tight and it is painful to put body weight on arms/shoulders.
GROINS / ADDUCTORS: Self Care for Groin Pain, Groin Tightness, Hip Mobility, Hip Stability, Stability of the Knee.
GROIN / ADDUCTORS ADAPTED: An option if shoulders are tight and it is painful to put body weight on arms/shoulders.
IT BAND: Self Care for Knee Pain, Hip Pain, Knee Stability, Proper Hip Placement, Better Gait.
IT BAND ADAPTED: An option if shoulders are tight and it is painful to put body weight on arms/shoulders.
HIP / ABDUCTORS: Self Care for Hip Pain, Leg Pain, Tight Hips, Stability of the Hip.
HIP / ABDUCTORS ADAPTED: An option if shoulders are tight and it is painful to put body weight on arms/shoulders.
GLUTES: Self Care to Help Activate Glutes, More Hip Mobility, Sciatic Pain, Leg Pain, More Power and Strength in Legs.
GLUTES ADAPTED: An option if shoulders are tight and it is painful to put body weight on arms/shoulders.
6
Foam Rolling Routines - Basic
Foam Rolling Routine for the Upper Body - Follow Along!
Foam Rolling Routine for the Lower Body - Follow Along!