Pinnacleelite.com facebook.com/pinnalceeliteathlete Recovery & Regeneration Shane Pizzey MKin, CSCS,...

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Recovery & RegenerationRecovery & Regeneration

Shane Pizzey MKin, CSCS, CEPShane Pizzey MKin, CSCS, CEP

pinnacleelite.com pinnacleelite.com facebook.com/pinna facebook.com/pinnalceeliteathletelceeliteathlete

QuotesQuotes

‘ ‘Recovery….that’s the name of the Recovery….that’s the name of the game….. Whoever recovers the fastest game….. Whoever recovers the fastest does the best’ does the best’ Lance Armstrong.Lance Armstrong.

‘ ‘The hardest thing for an athlete to do is The hardest thing for an athlete to do is not to train. You can’t sit still. You feel you not to train. You can’t sit still. You feel you should be out there working’ should be out there working’ Graham Graham Obree – World Champion CyclistObree – World Champion Cyclist


IntroductionIntroduction There is a very fine line between being a There is a very fine line between being a

World Champion athlete and an also ran World Champion athlete and an also ran athleteathlete

The key question is, how can you push The key question is, how can you push yourself to the limits of human yourself to the limits of human performance without tipping over the performance without tipping over the edge?edge?

How can you train hard without falling How can you train hard without falling apart?apart?

The answer: one of the simplest yet most The answer: one of the simplest yet most neglected training principles - neglected training principles - RECOVERYRECOVERY


DefinitionDefinition

Recovery: gradual healing (through Recovery: gradual healing (through rest) after sickness or injury rest) after sickness or injury

Regeneration: growth anew of lost Regeneration: growth anew of lost tissue or destroyed parts or organs tissue or destroyed parts or organs so that the original function is so that the original function is restored restored


Progressive OverloadProgressive Overload Training is designed to progressively overload the Training is designed to progressively overload the

body systems and fuel storesbody systems and fuel stores If the training stress is inadequate to overload the If the training stress is inadequate to overload the

physiological system then no adaptations will occurphysiological system then no adaptations will occur If the workload is too great (applied too quickly, If the workload is too great (applied too quickly,

performed too often without adequate rest) then performed too often without adequate rest) then fatigue follows and the following performance will be fatigue follows and the following performance will be reducedreduced

Work alone is not enough to produce the best results. Work alone is not enough to produce the best results. Your body needs time to adapt to trainingYour body needs time to adapt to training

To encourage adaptation to training it is important to To encourage adaptation to training it is important to plan recovery activities that reduce residual fatigueplan recovery activities that reduce residual fatigue

The sooner you recover from fatigue and the fresher The sooner you recover from fatigue and the fresher you are when you complete a training session, the you are when you complete a training session, the better the chance of improvingbetter the chance of improving


Fitness vs. FatigueFitness vs. Fatigue

Adapted from Grantham


Fitness vs. FatigueFitness vs. Fatigue If we present a recovery method at the If we present a recovery method at the

point of fatigue we can expect to reduce point of fatigue we can expect to reduce the amount of time it will take for the the amount of time it will take for the athlete to recover from training athlete to recover from training

The broken line represents the improved The broken line represents the improved recovery rate recovery rate

The yellow shaded area represents the The yellow shaded area represents the increased window of opportunity for the increased window of opportunity for the presentation of the next training stimuluspresentation of the next training stimulus

We can then present another training We can then present another training stimulus soonerstimulus sooner


Types of FatigueTypes of Fatigue

Fatigue is multi-factorial – depending Fatigue is multi-factorial – depending on the type of training stimulus, an on the type of training stimulus, an athlete can experience a number of athlete can experience a number of different forms of fatiguedifferent forms of fatigue

Before we can introduce a recovery Before we can introduce a recovery strategy we need to know what type strategy we need to know what type of fatigue we are dealing withof fatigue we are dealing with



Metabolic Fatigue (energy stores)Metabolic Fatigue (energy stores)• High volume trainingHigh volume training• Repeated workloadsRepeated workloads• Aerobic/Anaerobic conditioningAerobic/Anaerobic conditioning• Multiple training sessions throughout dayMultiple training sessions throughout day

Tissue DamageTissue Damage• PlyometricsPlyometrics• Eccentric loadingEccentric loading• Contact sportsContact sports



Neurological (peripheral nervous Neurological (peripheral nervous system)system)• High intensity workHigh intensity work• Resistance training (strength and power Resistance training (strength and power

development)development)• Speed workSpeed work• Skill sessions and introduction of new Skill sessions and introduction of new

training techniquestraining techniques



Psychological (CNS & emotional fatigue)Psychological (CNS & emotional fatigue)• Training monotonyTraining monotony• Lifestyle issuesLifestyle issues• Heavy game/competition/training periodHeavy game/competition/training period• Pressure playsPressure plays• New training techniquesNew training techniques

EnvironmentalEnvironmental• Hot and cold environmentsHot and cold environments• Travel (local, national, international)Travel (local, national, international)• Time differencesTime differences


Recovery StrategiesRecovery Strategies

Adapted from Grantham



You should NOT be considering Levels 3 & You should NOT be considering Levels 3 & 4 recovery strategies if you have not even 4 recovery strategies if you have not even established the basics at Levels 1 & 2established the basics at Levels 1 & 2

Level 1Level 1• Sleep/Rest (passive and active)Sleep/Rest (passive and active)

Sleep is one of the most important forms of rest and Sleep is one of the most important forms of rest and provides time for the athlete to adapt to the physical provides time for the athlete to adapt to the physical and mental demands of training. and mental demands of training.

Other forms of passive rest include reading, listening Other forms of passive rest include reading, listening to musicto music

Other forms of active rest such as walking, cross Other forms of active rest such as walking, cross training and stretching are also beneficial to an training and stretching are also beneficial to an athletes overall recovery athletes overall recovery



Level 1Level 1• Nutrition (refuelling and rehydration)Nutrition (refuelling and rehydration)

The most important components for nutritional The most important components for nutritional recovery are fluid and fuel replacement. You should recovery are fluid and fuel replacement. You should avoid drinks containing caffeine and drink enough avoid drinks containing caffeine and drink enough fluid (water or sports drinks) before, during and after fluid (water or sports drinks) before, during and after training to replace sweat loss. training to replace sweat loss.

There is a 45-minute window of opportunity for There is a 45-minute window of opportunity for refuelling. The ideal recovery nutrition strategy is a refuelling. The ideal recovery nutrition strategy is a meal or liquid supplement containing high glycaemic meal or liquid supplement containing high glycaemic index carbohydrates and quality proteins in index carbohydrates and quality proteins in approximately a 4:1 ratioapproximately a 4:1 ratio

This includes 10-20% if the athletes total daily caloric This includes 10-20% if the athletes total daily caloric intake of these two macronutrients intake of these two macronutrients


Recovery StrategiesRecovery Strategies Level 2Level 2

• PeriodizationPeriodization One of the fundamental components of any training One of the fundamental components of any training

programprogram An athlete’s ability to recover will be enhanced through the An athlete’s ability to recover will be enhanced through the

use of a well planned training program, which allows time use of a well planned training program, which allows time to recover from the training that is being undertakento recover from the training that is being undertaken

• Reactive ProgrammingReactive Programming Once you have a plan (see Periodization), accept that there Once you have a plan (see Periodization), accept that there

will be times when you need to deviate from it in order to will be times when you need to deviate from it in order to recover! recover!

The ability for a coach and athlete to react to a given The ability for a coach and athlete to react to a given situation is crucial to the success of the programsituation is crucial to the success of the program

If the athlete is fatigued there is little point training for the If the athlete is fatigued there is little point training for the sake of sticking to the programsake of sticking to the program

Athletes and coaches need to be able to program reactivelyAthletes and coaches need to be able to program reactively


Recovery StrategiesRecovery Strategies Cool down and stretchingCool down and stretching

• The cool down is a group of exercises performed The cool down is a group of exercises performed immediately after training to provide a period of immediately after training to provide a period of adjustment between exercise and rest.adjustment between exercise and rest.

• Its purpose is to improve muscular relaxation, remove Its purpose is to improve muscular relaxation, remove waste products, reduce muscular soreness and bring the waste products, reduce muscular soreness and bring the cardiovascular system back to rest. cardiovascular system back to rest.

• Stretching is often combined with the cool down. Many Stretching is often combined with the cool down. Many athletes lack sufficient flexibility to perform their sports athletes lack sufficient flexibility to perform their sports movements efficiently and the elevated temperatures movements efficiently and the elevated temperatures following exercise provide a good opportunity to following exercise provide a good opportunity to improve ROM and reduce the risk of injuriesimprove ROM and reduce the risk of injuries



Level 3Level 3• Compression SkinsCompression Skins

This is the latest boom business in terms of recovery, This is the latest boom business in terms of recovery, and leading sports apparel manufacturers are and leading sports apparel manufacturers are producing garments with ‘compression qualities’producing garments with ‘compression qualities’

Heavy training can cause muscle damage resulting in Heavy training can cause muscle damage resulting in soreness, swelling, pain and impaired athletic soreness, swelling, pain and impaired athletic performance (Kraemer) performance (Kraemer)

Recent scientific research has indicated that external Recent scientific research has indicated that external compression can be an effective treatment that compression can be an effective treatment that minimizes swelling, improves the alignment and minimizes swelling, improves the alignment and mobility of scar tissue and improves proprioception in mobility of scar tissue and improves proprioception in an injured joint following eccentric damage and an injured joint following eccentric damage and DOMSDOMS



• MassageMassage The idea behind massage is that it can have the following The idea behind massage is that it can have the following

impact:impact:• Physiological benefits:Physiological benefits:

1. Increased blood flow, enhanced oxygen and nutrient 1. Increased blood flow, enhanced oxygen and nutrient delivery to fatigued muscles, increased removal of lactic delivery to fatigued muscles, increased removal of lactic acidacid

2. Warming and stretching of soft tissues increasing 2. Warming and stretching of soft tissues increasing flexibility, removal of micro trauma, knots and adhesionsflexibility, removal of micro trauma, knots and adhesions

• Psychological benefits:Psychological benefits: 1. Improved mood state1. Improved mood state 2. Increased relaxation and feeling less fatigued2. Increased relaxation and feeling less fatigued

Massage also improves an athlete’s body awareness – Massage also improves an athlete’s body awareness – which muscles have been stressedwhich muscles have been stressed

Athletes should spend 10 minutes at the end of a training Athletes should spend 10 minutes at the end of a training day performing some self massage (particularly legs and day performing some self massage (particularly legs and shoulders)shoulders)



• Contrast ShowersContrast Showers Alternating hot and cold showers/baths provides an increase in Alternating hot and cold showers/baths provides an increase in

blood flow to the working muscles and accelerates the removal of blood flow to the working muscles and accelerates the removal of lactic acidlactic acid

Contrast showering also stimulates the nervous system because Contrast showering also stimulates the nervous system because the brain has to receive and recognize two different types of the brain has to receive and recognize two different types of information (hot and cold). The changes in temperature also help information (hot and cold). The changes in temperature also help to increase arousalto increase arousal

• Guidelines:Guidelines: Complete within 30 minutes of training/competitionComplete within 30 minutes of training/competition Hot - 35-40ºCHot - 35-40ºC Cold 10-15ºCCold 10-15ºC Shower – hot 1-2 mins, cold 30-60 secs (repeat 3-4 times)Shower – hot 1-2 mins, cold 30-60 secs (repeat 3-4 times) Bath/Spa – hot 3-4 mins, cold 30-60 secs (repeat 3-4 times)Bath/Spa – hot 3-4 mins, cold 30-60 secs (repeat 3-4 times) Bath – cold 30-60 seconds immersion, followed by 60 seconds dry Bath – cold 30-60 seconds immersion, followed by 60 seconds dry

rub (vigorously rub the cooled areas) with a towel (repeat 2-4 rub (vigorously rub the cooled areas) with a towel (repeat 2-4 times)times)

Begin and end with coldBegin and end with cold



• Cold BathsCold Baths Cold baths have primarily been used for their pain relieving Cold baths have primarily been used for their pain relieving

properties properties Rationale is that when you plunge your body into a bath full of icy Rationale is that when you plunge your body into a bath full of icy

cold water vasoconstriction occurs and the blood will be drained cold water vasoconstriction occurs and the blood will be drained away from the muscles that have been working (removing lactic away from the muscles that have been working (removing lactic acid)acid)

Once you get out of the bath the capillaries dilate, ‘new’ blood Once you get out of the bath the capillaries dilate, ‘new’ blood flows back to the muscles bringing with it oxygen that will help the flows back to the muscles bringing with it oxygen that will help the functioning of the cellsfunctioning of the cells

Recent research by Sam Erith at Loughborough University has Recent research by Sam Erith at Loughborough University has shown that treatment with cryotherapy improves muscle function, shown that treatment with cryotherapy improves muscle function, reduces muscle damage and decreases soreness associated with reduces muscle damage and decreases soreness associated with DOMSDOMS

• Guidelines:Guidelines: Cold 5-15ºCCold 5-15ºC Duration 7-10 minutes to cool the muscles (shorter if looking for Duration 7-10 minutes to cool the muscles (shorter if looking for

short term pain relief)short term pain relief) Keep the body parts moving to prevent a ‘barrier’ of warm water Keep the body parts moving to prevent a ‘barrier’ of warm water

forming around the limbs.forming around the limbs.


Matching Fatigue & Recovery Matching Fatigue & Recovery StrategyStrategy

Metabolic Fatigue & Tissue DamageMetabolic Fatigue & Tissue Damage• Sleep, rest (passive and active)Sleep, rest (passive and active)• NutritionNutrition• Hydrotherapies (contrast showers)Hydrotherapies (contrast showers)• MassageMassage• Compression clothingCompression clothing



Neurological (peripheral nervous system)Neurological (peripheral nervous system)• Sleep, rest (passive and active)Sleep, rest (passive and active)• Hydrotherapies (cold baths)Hydrotherapies (cold baths)• MassageMassage

Psychological(CNS and emotional fatigue)Psychological(CNS and emotional fatigue)• Sleep, rest (passive and active)Sleep, rest (passive and active)• MeditationMeditation• CounselingCounseling



EnvironmentalEnvironmental• Sleep, rest (passive and active)Sleep, rest (passive and active)• Hydrotherapies (contrast bathing, cold Hydrotherapies (contrast bathing, cold

baths)baths)


Self Myofascial ReleaseSelf Myofascial Release

Most popular method is the Foam RollerMost popular method is the Foam Roller• Available in many densitiesAvailable in many densities

Other methods include “The Stick”, Other methods include “The Stick”, various balls and other commercial various balls and other commercial productsproducts

RationaleRationale• Muscles need to be lengthenedMuscles need to be lengthened• Muscles develop “knots”Muscles develop “knots”• Muscles need to be pliableMuscles need to be pliable



Science behindScience behind• Autogenic InhibitionAutogenic Inhibition

Pressure place on the GTO at the tendons sends a Pressure place on the GTO at the tendons sends a signal to the muscles to relaxsignal to the muscles to relax

While the muscle is relaxed, we can more easily While the muscle is relaxed, we can more easily create the change in length and tonecreate the change in length and tone

• Better than stretching?Better than stretching? While stretching no doubt helps to increase length of While stretching no doubt helps to increase length of

muscle fibres, it does not decrease muscle tone and muscle fibres, it does not decrease muscle tone and increase pliabilityincrease pliability

SMR can also break up soft tissue adhesions and scar SMR can also break up soft tissue adhesions and scar tissuetissue



ToolsTools• Foam RollerFoam Roller

A foam roller is the largest implement we A foam roller is the largest implement we would use from a pressure perspectivewould use from a pressure perspective

The foam roller is very versatile, as you can The foam roller is very versatile, as you can work almost every muscle group using a work almost every muscle group using a foam roller alonefoam roller alone

Rollers also come in varying densities, which Rollers also come in varying densities, which allows for progression as well allows for progression as well



ToolsTools• Medicine BallMedicine Ball

While not as popular as the foam roller, the While not as popular as the foam roller, the medicine ball may actually be a more medicine ball may actually be a more versatile tool for SMR purposesversatile tool for SMR purposes

Not only is it more focal when compared to Not only is it more focal when compared to the roller (the surface area being worked is the roller (the surface area being worked is smaller, which increases pressure), but it smaller, which increases pressure), but it also allows you to work in a more three-also allows you to work in a more three-dimensional fashiondimensional fashion



ToolsTools• Tennis/Lacrosse BallTennis/Lacrosse Ball

A tennis ball is generally the smallest A tennis ball is generally the smallest implement we would use for SMR purposesimplement we would use for SMR purposes

It’s very convenient for muscle/fascial It’s very convenient for muscle/fascial groups with smaller surface areas (such as groups with smaller surface areas (such as the plantar fascia, calves, and peroneals) as the plantar fascia, calves, and peroneals) as well as upper body muscles where the ball well as upper body muscles where the ball must be placed against a wall (such as the must be placed against a wall (such as the pecs and posterior shoulder capsule)pecs and posterior shoulder capsule)

Once the tennis ball becomes easy, move on Once the tennis ball becomes easy, move on to a lacrosse ball. to a lacrosse ball.



TechniquesTechniques• PositioningPositioning

Poor alignment may stress the supporting muscles Poor alignment may stress the supporting muscles and/or joints (e.g., if the elbow is too far away from and/or joints (e.g., if the elbow is too far away from the shoulder, instead of being placed underneath it, the shoulder, instead of being placed underneath it, you could strain the muscle/joint)you could strain the muscle/joint)

Improper placement can lead to excessive fatigue of Improper placement can lead to excessive fatigue of the supporting musculaturethe supporting musculature

Improper placement can lead to excessive pressure Improper placement can lead to excessive pressure on the trained area, which decreases compliance. (If on the trained area, which decreases compliance. (If it hurts too much, you won’t want to do it again!) it hurts too much, you won’t want to do it again!)



TechniquesTechniques• DurationDuration

Better quality tissue = less timeBetter quality tissue = less time More problems = more timeMore problems = more time General rule of thumb is at least 10 strokes General rule of thumb is at least 10 strokes

per areaper area Typically spend 5-10 minutes pre/post Typically spend 5-10 minutes pre/post

trainingtraining


Self Myofascial ReleaseSelf Myofascial Release GastrocnemiusGastrocnemius

• Sit on the ground with your legs straight and calves on Sit on the ground with your legs straight and calves on top of the rollertop of the roller

• Using your arms, press yourself up so that your buttocks Using your arms, press yourself up so that your buttocks are hovering over the groundare hovering over the ground

• From the starting position, roll back and forth, keeping From the starting position, roll back and forth, keeping the knees the knees lockedlocked

• Focus the pressure on the medial and lateral portions of Focus the pressure on the medial and lateral portions of the calf to work the medial/lateral heads of the the calf to work the medial/lateral heads of the gastrocnemius gastrocnemius

• Roll for 30–60 secondsRoll for 30–60 seconds• To increase the pressure, try stacking one leg on top of To increase the pressure, try stacking one leg on top of

the other and rolling only the bottom leg the other and rolling only the bottom leg • To further increase pressure, actively dorsiflex the toes To further increase pressure, actively dorsiflex the toes

(pull them toward your shin) to place the gastrocnemius (pull them toward your shin) to place the gastrocnemius on stretchon stretch


Self Myofascial ReleaseSelf Myofascial Release TFL/Glute MediusTFL/Glute Medius

• Lie on your side on the ground with the roller Lie on your side on the ground with the roller underneath the front portion of your hipunderneath the front portion of your hip

• Place the same side elbow and the opposite Place the same side elbow and the opposite hand/foot on the groundhand/foot on the ground

• From the starting position, press up and roll From the starting position, press up and roll back and forth over the outside portion of your back and forth over the outside portion of your hiphip

• To really hit the anterolateral hip musculature, To really hit the anterolateral hip musculature, adjust your body toward a face down position adjust your body toward a face down position

• Roll for 30–60 seconds, and then switch legs Roll for 30–60 seconds, and then switch legs • To increase the pressure, take your opposite To increase the pressure, take your opposite

leg off the floorleg off the floor


Self Myofascial ReleaseSelf Myofascial Release IT BandIT Band

• Lie on your side on the ground with the roller Lie on your side on the ground with the roller underneath the outside portion of your thighunderneath the outside portion of your thigh

• Place the same side elbow (or hand) and the opposite Place the same side elbow (or hand) and the opposite hand/foot on the ground hand/foot on the ground

• From the starting position, press up and roll back and From the starting position, press up and roll back and forth over the outside portion of your thighforth over the outside portion of your thigh

• It may help to work from the bottom of the hip to mid-It may help to work from the bottom of the hip to mid-thigh, reposition, and then work from mid-thigh to just thigh, reposition, and then work from mid-thigh to just above the knee versus using long, broad strokes to hit above the knee versus using long, broad strokes to hit the entire IT band at once the entire IT band at once

• Roll for 30–60 seconds, and then switch legsRoll for 30–60 seconds, and then switch legs• To increase the pressure, take your opposite leg off the To increase the pressure, take your opposite leg off the

floor or stack it on top of the opposite thighfloor or stack it on top of the opposite thigh


Self Myofascial ReleaseSelf Myofascial Release Rectus FemorisRectus Femoris

• Lie on your stomach on the ground with the roller Lie on your stomach on the ground with the roller underneath the front of your thighsunderneath the front of your thighs

• Place your elbows on the ground underneath your Place your elbows on the ground underneath your shouldersshoulders

• From the starting position, press up and roll back and From the starting position, press up and roll back and forth over the front of your thighs with the knees forth over the front of your thighs with the knees straight straight

• It may help to work from the bottom of the hip to mid-It may help to work from the bottom of the hip to mid-thigh, reposition, and then work from mid-thigh to just thigh, reposition, and then work from mid-thigh to just above the knee versus using long, broad strokes to hit above the knee versus using long, broad strokes to hit the entire RF at oncethe entire RF at once

• Roll for 30–60 secondsRoll for 30–60 seconds• To increase the pressure, cross one leg over the other To increase the pressure, cross one leg over the other • To really increase the pressure, try flexing your knees—To really increase the pressure, try flexing your knees—

this will put the RF on stretch and really crank up the this will put the RF on stretch and really crank up the intensityintensity



Gluteus MaximusGluteus Maximus• Sit on the roller with your hands behind Sit on the roller with your hands behind

you on the flooryou on the floor• Your feet should be on the floor Your feet should be on the floor

throughout throughout • From the starting position, roll back and From the starting position, roll back and

forth over the glutealsforth over the gluteals• Roll for 30–60 secondsRoll for 30–60 seconds• Shift your weight to one hip or the other Shift your weight to one hip or the other

to increase the pressureto increase the pressure


Self Myofascial ReleaseSelf Myofascial Release PiriformisPiriformis

• Sit on the roller with your hands behind you on Sit on the roller with your hands behind you on the floorthe floor

• Lean to your left side, taking your right hand Lean to your left side, taking your right hand off the ground. Place your left ankle on your off the ground. Place your left ankle on your right kneeright knee

• Your right foot should be on the floor Your right foot should be on the floor throughoutthroughout

• From the starting position, roll back and forth From the starting position, roll back and forth over the piriformisover the piriformis

• Roll for 30–60 seconds, and then switch sidesRoll for 30–60 seconds, and then switch sides• Try altering your body position throughout to Try altering your body position throughout to

hit the piriformis from multiple angleshit the piriformis from multiple angles



PecsPecs• Stand next to a wall and place a tennis ball on Stand next to a wall and place a tennis ball on

the wall at chest heightthe wall at chest height• Push your pecs into the ball to hold it in placePush your pecs into the ball to hold it in place• With the tennis ball pinned between your pecs With the tennis ball pinned between your pecs

and the wall, roll it back and forth. It may help and the wall, roll it back and forth. It may help to work in small sections as the tennis ball to work in small sections as the tennis ball doesn’t have a large circumferencedoesn’t have a large circumference

• Roll for 30–60 seconds, and then switch sidesRoll for 30–60 seconds, and then switch sides• To increase the intensity, horizontally abduct To increase the intensity, horizontally abduct

and externally rotate the arm to place the and externally rotate the arm to place the pectoralis major on stretchpectoralis major on stretch



Latissimus DorsiLatissimus Dorsi• Lie on your side with the foam roller in Lie on your side with the foam roller in

your armpityour armpit• Externally rotate your arm to place the Externally rotate your arm to place the

lats on stretchlats on stretch• Glide the roller up and down the outside Glide the roller up and down the outside

portion of your backportion of your back• Roll for 30–60 seconds, and then switch Roll for 30–60 seconds, and then switch

sidessides


Self Myofascial ReleaseSelf Myofascial Release Thoracic SpineThoracic Spine

• Lie on your back with a foam roller placed in Lie on your back with a foam roller placed in the middle of your backthe middle of your back

• Your feet and buttocks should be on the Your feet and buttocks should be on the ground, with your hands placed behind your ground, with your hands placed behind your headhead

• From the starting position, slowly extend the From the starting position, slowly extend the upper back. DO NOT extend the low back; it upper back. DO NOT extend the low back; it may help to think of “bracing” the stomach to may help to think of “bracing” the stomach to ensure that the movement comes from the ensure that the movement comes from the upper backupper back

• Slowly work the roller up and down the back, Slowly work the roller up and down the back, repeating the extension at the various spinal repeating the extension at the various spinal levelslevels



RhomboidsRhomboids• Lie down with the foam roller placed Lie down with the foam roller placed

lengthwise along your spinelengthwise along your spine• Cross your arms in front of you, resting each Cross your arms in front of you, resting each

hand on the opposite shoulder to move the hand on the opposite shoulder to move the scapulae out of the wayscapulae out of the way

• Roll from the inside border of your Roll from the inside border of your scapula/shoulder blade to just outside your scapula/shoulder blade to just outside your spine, working on the rhomboidsspine, working on the rhomboids

• Roll for 30–60 seconds, and then switch sidesRoll for 30–60 seconds, and then switch sides

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