How to Foam Roll Your Lower Body [video + workout included]
We've dedicated the month of March to mobility at Fit + Strong, and today we're building on last week's How to Foam Roll Your Upper Body episode.
Some of you may know that in October I over-trained and hurt my back. Man, I was in pain! So I decided I was going to do something about it . For one month I committed to stretching 20 minutes every day. It helped loosen my body more than I ever thought possible in 30 days. It was so amazing!
This experience really changed the importance that I place on mobility (of the joints) and flexibility (of the muscles). As a fitness professional, instructor, and trainer for the last 16 years I've preached to clients, "flexibility is so important, mobility is so powerful, don't you dare skip it!"
Now that I'm in my mid-forties, it's not just important. It's VITAL to my health. Mobility and flexibility have become a higher priority for me now than ever before.
That's why we are doing 'March Mobility' this entire month. I, for one, am psyched about unpacking! this deep dive! If you want to take a deep dive into mobility and flexibility with me and a small cohort of #fitandstrong friends, join the FREE FB Group we have going.
Also, I created this simple lower body foam rolling routine for you! The video goes into detail of each movement listed below. Give it a go and let me know how you like it!
LOWER BODY FOAM ROLLING ROUTINE: (the video explains each move)
SIT & ROLL: 10 deep breaths
RIGHT SIDE GLUTE/ HIP ROLL: 10 passes
SIT, DROP & ROLL: 10 passes
LEFT SIDE GLUTE/ HIP ROLL: 10 passes
SIDE-TO-SIDE: a few times (it feels so good!)
RIGHT OUTER QUAD (staying high): 10 passes
RIGHT OUTER QUAD (moving lower): 10 passes
LEFT OUTER QUAD (staying high): 10 passes
LEFT OUTER QUAD (moving lower): 10 passes
FRONT OF QUADS (full length): 10 passes
FRONT OF QUADS (just above knee): 10 passes
RIGHT-ROTATED QUADS: 10 passes
LEFT-ROTATED QUADS: 10 passes
SHIN ROLL:10 passes
RIGHT-ROTATED SHINS: 10 passes
LEFT-ROTATED SHINS: 10 passes
