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!