How to Foam Roll Like a Pro

Foam rolling, or self myofascial release (SMFR) is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.

Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

 Source: The Greatist

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Utilize Effective Active Hamstring Stretches

Tight Hamstrings You won't be a high level athlete without well strengthened and conditioned hamstrings.  It should be part of your year-round program. There are many reasons for tightness to develop in the posterior thigh. It is commonly reported by runners and people regularly engaged in sports involving the lower limbs, such as tennis or rowing. Shortening of soft tissues of the posterior compartment of the thigh and knee is also likely to occur in people who remain seated for long periods of time, such as drivers, office workers or people who lead sedentary lifestyles. Both active and passive stretches are helpful in combating tight hamstrings. Active stretches There are a great many active hamstring stretches to choose from. These range from the simple sitting stretches shown in figures 5.7, 5.10 and 5.26 to standing stretches such as figure 5.11, which increases tension on the posterior thigh by also tensioning the calf muscles. In the supine position the client could use a towel, as in figure 5.28. Bear in mind that dorsiflexing the foot in this way also stretches the calf, and for some clients this may feel uncomfortable. Remember that the hamstrings are hip extensors, so taking the hip into flexion, as in figure 5.29, will also help stretch these muscles. In this illustration the hamstrings of the right leg are being stretched because this is the hip that has been taken into flexion. Clients with knee problems should avoid this stretch, which places pressure on the knee opposite the thigh being stretched. Clients who do not wish to do their stretches on the floor could simply try placing one leg on a stool and leaning forward to stretch the hamstrings of that limb. Obviously this is not appropriate for clients with impaired balance. Less common but arguably just as effective ways to stretch the hamstrings are to apply active soft tissue release as in figures 5.30 and 5.31. Simply provide the client with a tennis ball, and show him how to position it against the thigh (as shown in figure 5.30) and then straighten the leg. The client can move the tennis ball to different positions on the hamstrings in this way, applying this technique for a few minutes each day. Read more from Therapeutic Stretching by Jane Johnson. Mark Dilworth, BA, PES Your Fitness University My Fitness Hut Her Fitness Hut Sports Fitness Hut Rapid Fat Loss and Six Pack Abs

Flexibility Training to Improve Sports Performance

You should perform flexibility and stretching exercises every day to help your body perform better in your sport. Flexibility is the normal extensibility (capable of being elongated or stretched) of all soft tissues (muscles, ligaments, tendons) that allow the full range of motion of a joint.

Flexibility training integrates various stretches in all three planes of motion to produce maximum extensibility of tissues. You may have to undergo some corrective flexibility training based on your postural assessment or based on previous injuries incurred.

Here are 3 ways you can improve your flexibility:

1. Static Stretches - These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:

a. Passive
b. Active
c. Proprioceptive Neuromuscular Facilitation(PNF)
d. Isometric

Static stretches should generally be done after your workout to return your muscles to their normal length. They are also useful if you are in rehabilitation from an injury.

2. Dynamic Stretching - An effective dynamic warmup is a MUST before your workout or game. A dynamic warmup will prepare your body best for practice or games.

Do static stretches after your workout or game (when muscles are warm) to increase your range of motion.

Accomplish the following during your dynamic warmup:

a. Make sure your "power center" is flexible. An athlete's "power center" consists of the glutes, hips, quadriceps and hamstrings. This area of your body is prone to some hard-to-recover-from injuries!

b. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings.

c. When you warmup, practice relaxing your face, shoulders, arms and torso. You will perform better when you are relaxed and you want your body to work like a "well oiled machine."

Some good dynamic warmup exercises are back pedals, lunges, step ups, cariocas, form running, medicine ball exercises, shuffles, heel sprints, ankle bounces, bounding, prancing and jump rope.

3. Massages - Massages will help you perform better as an athlete.

a. Sports massages are a must for high level athletes. Typically, lifting weights, training with medicine balls, increasing speed, etc. are thought of immediately as ways to improve performance.

Sports massage is also an important tool that you can use to help you perform better during practice and competition. It can be used before, during and after practice or competition. Stress, tension and adhesions build up in your soft tissues (muscles, skin, tendons, etc.) during intense competition and overuse.

The benefits of sports massage include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.

b. Self Myofascial Release (SMFR) is like getting a massage (self massage). The foam roller is one of the most effective techniques for releasing tension while improving mobility.

Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

Condition your body all year to perform better during the season.

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Flexibility And Stretching 101

You should perform flexibility and stretching exercises every day to help your body feel and perform better. Flexibility is the normal extensibility (capable of being elongated or stretched) of all soft tissues (muscles, ligaments, tendons) that allow the full range of motion of a joint.

Flexibility training integrates various stretches in all three planes of motion to produce maximum extensibility of tissues. You may have to undergo some corrective flexibility training based on your postural assessment or based on previous injuries incurred.

Summary of Benefits of Flexibility Training:

1. Corrects muscle imbalances
2. Increases joint range of motion
2. Relieves joint stress
3. Decreases excessive tension of muscles
4. Maintains the normal functional length of all muscles
5. Helps to achieve optimum neuromuscular efficiency

All tissues contribute to joint stiffness to different degrees as follows:

1. Joint capsule and ligaments, 47%
2. Muscle and its fascia, 41%
3. Tendons, 10%
4. Skin, 2%

The tissue properties of the muscle and fascia allow for greater elasticity and are more adaptive than ligamentous tissue.
The tendons have less elastic tissue than muscle, and over-stretching can produce unstable joints. Instability leads to altered length-tension relationships, altered arthrokinematics, and synergistic dominance—all of which initiate the cumulative injury cycle.

Different Types of Stretching:

1. Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:

a. Passive
b. Active
c. Proprioceptive Neuromuscular Facilitation(PNF)
d. Isometric

2. Dynamic Stretches - Dynamic flexibility stretches are performed with movement. The individual uses movement to increase range of motion and flexibility.

a. Ballistic
b. Dynamic
c. Active Isolated

3. Self Myofascial Release Techniques

4. Sports Massage Techniques -

Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:



1. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable.

The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders.

2. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch.

3. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength.

The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch.

The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times.



4. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing.

Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times.

Static stretches should be done after your workout to return your muscles to their normal length.

Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are:

1. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky.

2. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement.

Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete's body best for competition.

3. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times.

Self Myofascial Release (SMFR) is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.

Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR:

1. SMFR releases tension in your muscles due to overuse, tightness and aging.

2. The SMFR process restructures and realigns your skeletal system.

3. The SMFR process improves balance and body awareness.

4. SMFR can be used in the rehabilitation process and massage therapy.

5. SMFR can be used for Pilates exercises.

Here is an example of a SMFR hamstring exercise:



1. Place hamstrings on the roll with your hips unsupported.

2. Crossed your feet to increase leverage.

3. Roll from knee toward posterior hip.

4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Sports Massage - The benefits of sports massage include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.

Your flexibility should not be underestimated. Failure to prepare your body for competition will cost you dearly in the form of pain and injuries.

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PNF Stretching Improves Range Of Motion

PNF stretching or proprioceptive neuromuscular facilitation will improve your range of motion. This type of stretching is commonly used to improve range of motion with the hamstring muscle group.

As an athlete, it is critical that you constantly strengthen and condition your hamstrings. Besides being part of your "power center," hamstring injuries are some of the most nagging injuries for athletes. Its best to prevent hamstring injuries.



PNF stretching should be used with great caution! Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique.

While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch. The stretch would last for about 5 seconds. The hamstrings are relaxed, your partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times.

Many athletes have trouble with nagging hamstring injuries. Reduce your risk of hamstring injuries by conditioning and strengthening your hamstrings!

Train hard and smart!

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Shin Stretch Will Reduce Risk of Shin Splints

The shin stretch should be part of your exercise program to help prevent painful shin splints...tight lower leg muscles contribute to shin splints.



To do the shin stretch, stand upright and place the top of your toes on the ground behind you. Press your ankle to the ground.

Keep your calf muscles flexible by doing the leaning calf muscle stretch. Over-training and cheap footwear are also major causes of shin splints.

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Strengthen Lower Back And Prolong Playing Career

More than one athlete has problems and injuries to the lower back......80% of the athletes that I take on as clients come with some type of low back problem....it is usually due to inadequate core strength....



Some things you can do to lessen your chances of low back injuries and prolong your playing career:

Isometric Core Exercises: planks, bridges, supermans, cobras

Dynamic Core Exercises: back extensions, standing back extension rope pull-thrus, various medicine ball exercises

Strength Exercises: Squats, good mornings and deadlift. Deadlift (pictured above) is the best exercise to increase muscle thickness in your lower back.

Flexibility Tests: You need to take these flexibility test:

The sit and reach test measures the flexibility of the lower back and hamstrings.

The trunk rotation test measures trunk (torso) and shoulder flexibility.

Dynamic Flexibility: medicine ball side toss and standing trunk twists (with resistance also)

Protect and strengthen your lower back.....you won't be sorry!

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Groin Flexibility Test

One of my worst injuries as an athlete was pulled muscles in the groin (groan!) area! It is impossible to sprint, cut and explode the way you need to during practice or games when the groin area is hurt. Prevention is best when it comes to injuries. Trust me, it can take a long time for your groin area to heal!

You need to keep the groin area flexible and you will help prevent painful, nagging injuries. The groin flexibility test will measure the flexibility in the adductors.





1. Sit on the floor with your knees bent, feet flat on the floor and legs together.

2. Let your knees drop sideways as far as possible keeping your feet together. The soles of your feet should be together.

3. Grab your feet and pull your ankles as close to your body as possible. Measure the distance from your heels to your groin. Record the results.

Groin Flexibility Test Results

Poor - 25 cm
Fair - 20 cm
Good - 15 cm
Very good - 10 cm
Excellent - 5 cm

Good stretches for the groin area are lateral lunges, seated butterfly stretch, kneeling hip flexor/groin stretch and static standing adductor stretch.

Stretch that groin area every day and prevent the pain and injuries!

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Trunk Rotation Flexibility Test

Many people think about having flexible legs and arms when stretching the body. It is also important for your torso and shoulders to be flexible. Many injuries can be avoided when the core area is flexible.

The trunk rotation test measures trunk (torso) and shoulder flexibility.



1. Mark a vertical line on the wall. Stand with your back to the wall directly in front of the line. You should be about arms length away from the wall with your feet about shoulder width apart.

2. Extend your arms out in front of you (parallel to the floor). With your arms extended and parallel to the floor, twist your torso to your right and the touch the wall with your fingertips. You can turn your shoulders, hips and knees. Your feet should not move.

3. Have someone mark the position where your fingertips touches the wall. Measure the distance from the line. A touch before the line is a negative score and a touch after the line is a positive score.

4. Repeat for the left side and take the average of the 2 scores.

Compare your results with the numbers below:

Poor - 0 cm
Fair - 5 cm
Good - 10 cm
Very Good - 15 cm
Excellent - 20 cm

You can improve your trunk (torso) flexibility with seated torso twists and standing dynamic (with controlled movement) torso twists.

Improve shoulder flexibility with with anterior and posterior shoulder stretches and dynamic arm circles (take shoulders through full range of motion).

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Sit And Reach Flexibility Test

Many injuries can be avoided by athletes if they have adequate flexibility. The sit and reach test measures the flexibility of the lower back and hamstrings.



You will need a box about 12 inches (30 cm) high and a ruler:

1. Sit on the floor with your back and head against a wall. Your legs should be straight ahead and flat against the floor.

2. Place the box flat against your feet (no shoes). Keep your back and head against the wall and stretch your arms out towards the box.

3. Have someone place the ruler on the box and move the zero end towards your fingertips. The beginning measuring point is where the ruler touches your fingertips.

4. Lean forward slowly and smoothly (do not bounce) as far as possible keeping the fingertips level with each other and the legs flat.

5. Slowly reach along the length of the ruler 3 times. On the third attempt, reach as far as possible and hold for 2 seconds. Have someone record the score. Do the test 2 more times to see if you can improve your score.

The American College of Sports Medicine gives the following as good and sub-standard scores:

Men, Ages 20-29

99 Percentile - 23 in (58 cm)
80 Percentile - 20.5 in (52 cm)
50 Percentile - 17.5 in (44 cm)
10 Percentile - 12.25 in (31 cm)

Men, Ages 30-39

99 Percentile - 22 in (56 cm)
80 Percentile - 19.5 in (50 cm)
50 Percentile - 16.5 in (42 cm)
10 Percentile - 11 in (28 cm)

Women, Ages 20-29

99 Percentile - 24 in (61 cm)
80 Percentile - 22.5 in (57 cm)
50 Percentile - 20 in (51 cm)
10 Percentile - 15.5 in (39 cm)

Women, Ages 30-39

99 Percentile - 24 in (61 cm)
80 Percentile - 21.5 in (55 cm)
50 Percentile - 19 in (48 cm)
10 Percentile - 14.5 in (37 cm)

If you fall below the 80 percentile rank, you need to improve your hamstring and lower back flexibility to enhance your athletic ability.

Some good hamstring flexibility exercises are walking lunges, resistance band eccentric stretch, bodyweight deadlift and hamstring static stretch (static stretch should be done after workout or game). Good low back flexibility exercises are double knee-to-chest stretch, pelvic tilt, lower trunk rotation, trunk flexion and prone lumbar extension.

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Level Sight Lines Are Needed For Many Sports

For an athlete to reach optimal strength, flexibility, balance and power, postural imbalances and dysfunctions must be corrected as much as possible.

One common postural dysfunction is called the Upper-Extremity Postural Distortion. This distortion is seen in a person with rounded shoulders (chest caves in) or a forward head posture as shown below.



Flexibility deficiencies with this postural distortion include tightness in the upper trapezius, neck muscles, latissimus dorsi and chest muscles (pectoralis major/minor).

Common injuries include headaches, biceps tendonitis and shoulder injuries. Important core stabilization exercises for this distortion include prone cobras and cervical retraction.

Athletes who depend on level sight lines to be successful should correct this postural distortion as soon as possible. Because the head is not in proper alignment, this affects players in sports such as baseball/softball, basketball, football, lacrosse, tennis, etc. Hand/eye coordination will be affected if the athlete's sight lines are not level.

We hear about the glamourous attributes that athletes need like speed, power, explosion, etc. all the time. I would argue that posture also needs to be discussed in the same sentence as the other athletic attributes. It is impossible to have optimal speed and power if you have postural dysfunctions.

Every athlete needs a postural assessment performed by a fitness professional. Then, steps can be taken to correct them.

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Tight Hip Flexors Diminishes Athletic Performance

Great athletes dominate athletic movements with the hips, glutes, quadriceps and hamstrings. All of these muscle regions need to work properly or you will not compete on a high level.

The gluteus maximus is the largest muscle in the body. The anatomy of the gluteal region (gluteus maximus, gluteus medius, gluteus minimus) is shown below:



The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak.

This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint).

When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing. Some injuries that occur because of inactive glutes are hamstring injuries, piriformis syndrome, knee ACL tears and low back injuries. Okay, enough of the technical stuff!


So, what do you need to do to fire up your glutes?! First, you need to understand why your glutes are not firing properly. They are probably not receiving the neural drive from your central nervous system.

So, it is probably not an issue of strength. Their are some exercises you can do to correct this problem. First, you need to lengthen tight muscles. The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):

1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (for adductors)

Then, you need to activate (fire up) your glutes with these exercises:

1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks

Lastly, exercise the fired up glutes with these exercises:

1. Bodyweight squats
2. Lateral tube walks
3. Walking Lunges

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Sports Massage Types

The purpose of your sports massage will determine what type you need. A massage can help you prepare for competition, recover from competition or rehabilitate an injury.

The sports massage therapist has many techniques available. For instance, techniques used in deep tissue and swedish massage can be combined with other techniques like neuromuscular therapy, myoskeletal alignment (postural distortions), proprioceptive neuromuscular facilitation (PNF stretching) and myofascial release techniques.

There are also specific massage techniques for injuries of the ankle, hamstrings or other muscle groups.

As stated in part 1 of this article series, sports massage can help the athlete reduce stress, tension and adhesions built up in the soft tissues (muscles, skin, tendons, etc.) during intense competition and overuse.

Some of the benefits of sports massage include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.

I will discuss two popular sports massage techniques in use today. As I stated earlier, the massage therapist can also use other techniques to enhance the massage process.

Swedish Massage - Its purpose is to increase circulation and oxygen flow in the blood. The massage strokes are often in the direction of the heart. This massage also releases toxins from the muscles such as lactic acid and uric acid (decreases recovery time from muscle strain).

Shiatsu - This massage technique uses finger pressure to stimulate the body's energy flow. The therapists can also use the thumbs, palms, knees, forearms, elbows and feet to provide pressure.

Some of the physical benefits of Shiatsu are stimulation of the circulatory, lymphatic and hormonal systems. The nervous system is also better regulated after a Shiatsu massage.

One tool that the massage therapist often uses is proprioceptive neuromuscular facilitation (PNF stretching). This technique is effective when dealing with hamstring muscle problems.

If you are an athlete, give sports massage a try. It will give you one more competitive advantage you need to compete at a high level.

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Sports Massage Helps Performance

A sports massage will help you perform better as an athlete. Typically, lifting weights, training with medicine balls, increasing speed, etc. are thought of immediately as ways to improve performance.

Sports massage is also an important tool that you can use to help you perform better during practice and competition. It can be used before, during and after practice or competition. Stress, tension and adhesions build up in your soft tissues (muscles, skin, tendons, etc.) during intense competition and overuse.

The benefits of sports massage include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.

Athletes can also use self massage (Self Myofascial Release) with foam rolls (SMRF).

Think of yourself as your own physical therapist when using SMRF. You can increase the elasticity in your muscles by improving your flexibility. The foam roller is one of the most effective techniques for releasing tension while improving mobility.

Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR and its something you can do every day at home.

You should not do intense practice or competition after a sports massage. Wait until the following day to work on your sports skills.

In part 2 of this series, I will discuss the different types of sports massage.

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Improve Your Hip and Core Strength with Hip Circles

Core strength and hip flexibility/strength is critical for achieving athletic success.

Great athletes dominate movement with the core, hips, glutes, quadriceps and hamstrings.

Add Hip Circles to your exercise routine. It will be well worth your time. It is important to execute the exercise movements with quality.




1. Sit on the floor and place a balance disc underneath your hips.

2. Raise your legs off the floor and keeping them together rotate them around in a circular motion.

3. Repeat for the prescribed number of repetitions.

Have a great workout today!

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Good Hamstring Stretch--Single Leg Good Mornings

The Single Leg Good Morning stretch is a good hamstring stretch that you may not be doing. The hamstrings are often a nagging problem area for athletes. Prevention of hamstring injuries is best.



1. Start by placing a bar or stick handle across your shoulders.

2. Standing on one leg, bend forward keeping your back flat and your leg on the ground straight. This should be a controlled, smooth movement (no bouncing).

3. Maintaining your balance, return to the starting position and repeat for the desired repetitions.

4. Repeat with the other leg.

You can also strengthen your hamstrings with this exercise by increasing the weight on the bar.

Try this stretch/strength exercise the next time you workout!

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