Active Isolated Stretching
- Hold each stretch for a maximum of 2 seconds.
- Use reciprocal inhibition to accentuate the stretch
response. For example, tighten your quads to improve a
hamstring stretch (this works by relaxing the hamstring).
You can further improve the stretch with the use of a rope
or band.
- Stretching should not be painful; you should
experience mild discomfort at worst.
Activation
- Perform between 6-8 repetitions. The idea here is to
activate commonly weak muscles without inducing any muscle
fatigue.
- Perform each exercise at a moderate pace and
incorporate a 3 second isometric hold at the end of each
movement.
- Always perform activation work after you stretch your
tight areas.
Sometimes it can be hard to try to sell the benefits of
foam rolling to peers and clients, as it will add another 15
minutes or so on your warm-up.
If this approach to pre-habiliation (injury prevention) is
met with resistance, you can break the routine up into mini
pre-habilitaton routines. For example:
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Quadriceps , TFL and Thoracic Spine
Activator- Bird Dog
|
Pectorals, an latissimus dorsi gastro-soleus
Activator-
Band Pull aparts
|
Adductors and External Hip Rotators
Activator- Bird Dog |
Quadriceps , TFL and Thoracic Spine
Activator- Bird Dog |
Pectorals, Latissimus dorsi and gastro-soleus
Activator-
Band Pull aparts |
Adductors and External Hip Rotators
Activator- Bird Dog
|
Optional
|
How it can be done
Quadriceps
Start with the roller approximately 5 inches down from your
hip bones and complete short back and forth rolling motions.
Roll the entire length of the anterior leg (this may have to
be done in several sections). Caution is needed at the knee;
you DON’T want to compress the knee cap.
|
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To perform the stretch, lying on your side grasp the
front of the opposite foot. Tense your glutes and
hamstrings, and pull gently on your foot to elicit a stretch
in the anterior thigh.
TFL
This muscle is commonly fibrosed and loaded with trigger
points especially with people who have tight external hip
rotators and weak psoas.
The TFL is not a big muscle and it’s located far more
anteriorly than people think. To ensure you are rolling the
correct area put your finger on the anterior iliac spine and
move down and outward 1.5 inches now rotate your thigh
internal and external you should feel a muscle contracting
and relaxing, that’s your TFL
You should use short back and forth motion to release this
muscle. I tend only to foam roll the actual muscular part of
this area. I feel there are no major benefits from rolling
the entire length of the IT band as is not a contractile
structure and its very commonly adhered of compressed
against the vastus lateralis an d or the bicep femoris and
rolling can compound this problem
| Figure 2a: Foam rolling TFL
The TFL a really tricky muscle to stretch by
yourself, so here is a technique I personally developed
to open up the anterior hip (called the PC stretch). The
key to stretching the TFL in this position is the
initial set up. Notice how the rear leg (the leg being
stretched) is adducted and externally rotated. You then
lunge forward trying to keep the hips square. Ensure
that you tense the glute max on the rear leg to initiate
the lunge motion.
|
Figure 2b: Stretching anterior hip
with TFL emphasis
 |
Adductors
I roll the adductors in 2-3 sections, starting around the
mid thigh and moving upward toward the groin. Fibrosis is
generally located in the bottom third of the adductors (this
is where the adductor hiatus and the adductor membrane are
located).
| Figure 3a: Foam rolling
adductors
|
Figure 3b: Stretching
adductors
 |
For the stretch, lie on your back with the knee fully
extended. Use a rope around the foot to help produce a
stretch and to create internal rotation, or in simple terms,
toes turned inward. Use your quadriceps and hip flexors
during the movement. Aim to lift the leg so your foot is
approximately 8-12 inches away from your shoulder. This
stretch is has emphasis on the upper region of the long
adductor group.
Hip External Rotators
If you have well developed gluteal muscles you may need to
use a tennis ball or small medicine ball instead of the foam
roller to achieve an effective release of the external
rotators.
| Figure 4a: Foam rolling external hip
rotators
|
Cross the leg that is being worked over
to help to expose the rotators more. Perform short
medial and lateral movements over the ball or roller.
Ensure that you work from the lateral side of the sacrum
towards the greater trochanter (hip bone). |
Lying prone with knees together squeeze your ankle
together for 2 seconds then internally rotate then legs to
stretch the external rotators
Figure 4b and 4c: Stretching the external rotators
| Step 1
 |
Step 2
 |
Pecs
Use small diagonal movements. This will help to create
length in the pectoralis minor. Since this muscle is short
in length it can be worked fully in one movement.
| Figure 5a: Foam rolling
pec 
|
Figure 5b: Stretching
pec 
|
For the stretch, using a gym ball or plyo box, place the
elbow so it is positioned just higher than the torso. Drop
your chest down and back slightly whilst simultaneously
tensing the posterior deltoid and scapula retractors to
increase the stretch on the pec.
Lats
Place the roller directly in the crux of the armpit. Perform
short strokes, approximately 3 inches in length, and then
continue to roll the lower aspect of the latissimus just
past the lower part of the shoulder blade. You may need to
rotate the torso slightly in order to compress the bulk of
the tissue.
| Figure 6a: Foam rolling
lats 
I prefer to perform latissimus stretches in a standing
split stance. I feel that this helps to lengthen the
lower part of this muscle in and around the
thoracalumbar fascia area and it’s a great way of
getting an extra little quadratus lumborum stretch.
|
Figure 6b: Stretching
lats 
|
Gastroc Solueus and Peroneals
Ankle range of motion is of huge importance and deficits
here can cause a whole myriad of problems including quad
dominance, poor squat and deadlift movement patterns to name
just a few.
Start rolling the calves from the mid calf to just below the
knee. You will need to roll the outer and medial head to
ensure maximal release. To affect the soleus you will need
to apply more pressure as this muscle is very broad and flat
(again ensure that you cover the lateral and medial
borders).
Next, start in the middle of the outside of the tibia,
directly on the bulk of the peroneals. Roll to just below
the knee joint and then release the lower end of peroneals,
finishing just above the lateral malleolus.
| Figure 7a: Foam rolling
gastroc
 |
Figure 7b: Foam rolling
peroneals
 |
For the stretch, lying supine place a rope or band over
the ball of the foot and pull directly downward to get a
broad stretch. Turn the foot slightly inward to place large
emphasis on the lateral aspect of the gastrocnemius and
peroneals.
Figure 7c and 7d: Stretching gastroc
| Step 1
 |
Step 2
.jpg) |
Thoracic spine
Thoracic spine mobility is key for maintaining healthy
shoulders and ensuring ideal form during many CrossFit
lifts. Many CrossFitters lose the ability to reverse their
thoracic curve, therefore incurring shoulder impingement
type pain and discomfort. This lack of mobility predisposes
you to the dreaded upper crossed syndrome.
| Figure 8a: Foam rolling thoracic
spine
 |
Place the foam roll or tennis ball at
thoracic vertebrae 12, approximately just below were a
bra would be (if you wear one!).
Extend over the roller or tennis balls using a mini
crunch type movement. Perform 2-3 mini crunches at each
segmental level, and then move down slightly
(approximately 1 inch). Repeat this until you reach the
top of the thoracic spine, around the top of the
shoulder blades. |
Muscle activation
Now that you have stretched out those tight facilitated
muscles and increased mobility of the main trouble spots,
you need to activate the commonly inhibited areas.
The two simple exercises I recommend are: band pull aparts
and Birddogs
Band pull aparts
Band pull aparts is a simple exercise that increases
muscular recruitment of the mid and lower traps and the
scapula retractors.
Figure 9a and 9b: Band pull aparts
Holding a band at shoulder width, begin the pull down
movement whilst pulling your hands apart to activate to
required areas.
Once in position, step 2 hold for 3 seconds
| Step 1
 |
Step 2
 |
Bird Dogs
This exercise has numerous athletic enhancement qualities.
Our intention with this activation exercise is to activate
the gluteus maximus and shoulder stabilizers.
| Figure 10a: Bird Dog
 |
Note the full extension of opposite arm
and leg which will help fully activate the glute and
shoulder stabilizers. Hold this position for 3 seconds.
If you have to postural traits of upper and/or lower
crossed syndrome, then add this short routine into your
existing warm up, recovery or rest day sessions.
|
So there you have several basic self-help techniques
incorporating foam rolling, active isolated stretching and
muscle activation exercises. This simple routine will help
prevent injuries and minimize current muscular aches and
pain. Invest just 20 bucks in equipment and 20 or so minutes
of your time several times a week to help maximize and
energize your clients, yourself and your practice.
About the author
Danny is a graduate Sports Therapist from England. He
now lives and works in Miami Florida, where he continues
to attend many manual therapy seminars internationally.
Danny is an Advanced Myoskeletal therapist and avid
student of Erik Dalton’s teachings.
Website:
www.dannychristie.com
Email:
danny@dannychristie.com
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