Not registered: Hallelujah
Work hard, play hard, recover hard. Rinse and repeat. (This was the recover part)
6 met the standard this morning for a nice 4.something jaunt. Great second F with fenway and tweetsie, got some learning from the master about breathing techniques that I'm going to have to put into practice now.
The thang
I brought my magic bag o’ balls (lax and tennis) and the pax were given one of each. The pax could “choose their own adventure” on which one they wanted to roll out with for each body part.
Roll Out (Approx 1-1.5 mins each side)
Arches
Calf – Roll up and down leg to find trigger points. 2. When you find a trigger point, point your toe forward and hold for a few seconds. 3. Then point your toe back towards you and hold. Alternate between pointing forward and back a few times.
Quad – 3. In addition to rocking side-to-side on hot spots, bend your leg back at your knee. Hold for a few seconds. 4. Straighten your leg. Hold. Alternate bending and straightening your leg on your hot spots on your quad.
IT Band – Turn your body in so you really work the inner part of your IT band. 2. Turn your body out to work the outer part. 1. Place ball on piriformis. 2. Find hot spots on piriformis and hold. 3. To really dig into it, lift the knee up on the side that you’re working. 4. Lower your knee like you’re doing a butterfly stretch. Hold. Bring back up. Alternate between a down and up position.
Hamstring
Piriformis -Another way to work your piriformis with the ball is to straighten your leg out in front of you. 2. Maintaining a straight leg, bring your leg out to the side.
Traps/Upper Back – Place ball between the wall and upper part of your trapezius. 2. Turn your body away from the wall. 3. Roll back on ball until you find your hot spots. 3. Lift arm straight out. Apply pressure on hot spot. Repeat on other side. Give yourself a hug. 6. Pull your arm on the side that you’re working on the ball across your body with your other arm .
Chest – Place ball on pec and press down with both hands. 2. Roll ball around on pec until you find a hot spot and hold for a few seconds.
Shoulders/Deltoids– Stand with your shoulder to the wall. Place massage ball between you and wall. 2. Roll deltoid on ball until you find trigger points. 3. Really focus on the front part of your shoulder.
Moleskin
A great time was had by all. Lots of moaning and groaning and complaining and we feel all the better for it.
Someone suggested partner ball rolling out where you are face to face with the ball between you. I'm all about teamwork so maybe next time.
Calypso took the first 20 minutes to capture st marks on his ingress and then decided he would join us for the recovery.
Again great to see Amen, Little Ben and Hallelujah out. Also I'm getting alot better at spelling hallelujah.
I think burner wins the virtual trophy for loudest groaner. He was really enjoying it.
Thanks for letting me lead this one Free Pass. I needed a good roll out after a lot of runnig this week. If yall ever want to use my bag o balls just let me know and I can bring them any time.
Aye
Bullet