Stretching

If you have specific areas or muscles that are tight, either due to over-training, reduced activity, it is likely that this will have a negative effect on your overall training programme.

It is important to encourage flexibility exercises to these tight areas.  To improve the movement range or flexibility of a specific muscle or joint, static and dynamic stretches can be used. Recent advances in research and training protocols have seen the introduction of a relatively new process to assist flexibility - SELF-MYOFASCIAL RELEASE (SMR) or Foam Rolling. The most effect time to use this SMR process is prior to stretching.

SMR Techniques:

LATISIMUS DORSI (LATS)

RHOMBOIDS

QUADRICEPS (QUADS)

HAMSTRINGS

GASTROCNEMIUS / SOLEUS

IT BAND

TENSOR FASCIA LATAE

PIRIFORMIS

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