stripe decor
   
   
 
Foam Rolling
 

   

Rolling the IT Band
Begin with roller at hip bone on your side.  Keep body

perpendicular to ground.  Balance on forearm.  Slowly

roll your body up to find "tender spots." Once you

found it hold till the tenderness subsides. 

Repeat on other leg.

 

Inner Thigh
Lie on your stomach with your forearm on the floor.

Slowly bend your left leg and place your inner thigh

on top of the roller.  Move side to side to find

"tender spots."  Once you found it, hold till the

tenderness subsides.  Repeat on other leg.

 

Front Thigh
Lie on top of roller and rest on your forearms.  Slowly

roll back and forward to find "tender spots."   If you

can't find any, try one leg by moving your body to the

edge of the roller and resting one leg on the floor. 

Once you found it, hold till the tenderness subsides. 

Repeat on the other leg.

   
 
       

Calves
Balance on hands, Place left foot on roller and the

right foot on top of left foot.  Find "tender spots" by

lifting your body up and rolling out your calve.  Once

you found it, hold till the tenderness subsides. 

Repeat on the other leg.

 

Chest Stretch
Lie on foam roller with your knees bent at 90 degrees.

Extend your arms out to the side with your palms open.

Hold for 2-5 minutes.

 

Neck Rotations

Retract your neck by pushing your chin in.  Then slowly

turn your head to the left side.  Make sure your shoulders

are level.  Hold for 10-20 sec.  Repeat this stretch on the

other side.   


   
Stretches
 

   

Side Neck Stretch
Retract your neck by pushing your chin in.  Then slowly

dropping your left ear to your left shoulder.  Make sure

your shoulders are level. You should feel the right side of

your neck stretching from your earloob to your shoulder.

Hold for 10-20 sec.  Repeat this stretch on the other side.



 

Back Neck Stretch
Retract your neck by pushing your chin in.  Then slowly

dropping your left ear to your left shoulder.  Make sure

your shoulders are level. Gently bring your left chin down

your left side of your shirt. You should feel the right side of

the back of your neck stretching.  Hold for 10-20 sec.

Repeat this stretch on the other side.

 

Front Neck Stretch
Retract your neck by pushing your chin in.  Then slowly

dropping your left ear to your left shoulder.  Make sure

your shoulders are level. Gently bring your right chin

up towards the ceiling. You should feel the front right

side of your neck stretching.  Hold for 10-20 sec.

Repeat this stretch on the other side.

   

 

 

   

Hips and Gluts
Lie on your back with your right ankle on top of your

left thigh.   Hold your left thigh with two hands and keep

your left knee bent.  Slowly push your right knee away. 

Hold for 30 seconds and repeat on the other leg.

 

Front Thigh
Lie on your stomach with legs extended and toes

pointed away from you.  Slowly extend your right arm

and grab your left foot with your left arm.  Hold for 30

seconds and repeat on the other side.

 

Hamstrings, calves, and ankles
Lie on your back with your left leg bent and right leg

extended.  Hold on to your right leg with your hands

or with a yoga strap.  Slowly point and flex your

right foot ten times. Then circle your right foot clock

wise ten times and counter clock wise ten times.  

Repeat on the other leg.

   
 
 

   

Cat Stretch
Place your hands and knees on the floor, with arms

directly under your shoulders and knees directly

under your hips.  Slowly round your back by tucking

your chin and your tail bone towards your belly button. 

Hold for 10 seconds and repeat 5 times or go right into

the Dog Stretch.

 

Dog Stretch
Place your hands and knees on the floor, with arms

directly under your shoulders and knees directly

under your hips.  Slowly arch back by bring your

head forward, sliding your shoulder blades down

your back and pushing your tail bone up in the air. 

Hold for 10 seconds and repeat 5 times or go back

into Cat Stretch.

 

Cobra Stretch
Lie on your stomach with your hands next to the side

of your shoulders and toes pointed away from you.

Slowly push your body up as high as you can without

tensing your shoulders or holding your breath. 

Hold for 10 seconds and repeat 5 times.

   
 
 

   

Chest and Shoulders Stretch
Stand tall and bring your arms behind you with your

fingers laced together.  Slowly squeeze your palms

together and pull your arms down.  Hold for 30 seconds. 

 

Shoulder Rotators Stretcth
Stand tall and bring your left arms under and behind

you.  Then with your right arm over and behind

you.  The goal is for the fingers of the left hand and

right hand to touch.  If this is difficult, try using a

magazine or DVD case.

 

Core,  Back, Shoulders and Gluteus
Lie on your stomach with legs slightly apart and

toes pointed.  Rest your forehead on your right

arm and extend your left arm.  Activate your core

and slowly extend your left arm and right leg away

and up.  Hold for 2 seconds, resist down, tap the

floor and back up again.  Repeat 5- 10 times then

switch sides.

   
 
 

   

Core, Shoulders, Gluteus, and Balance
Place your hands and knees on the floor, with arms

directly under your shoulders and knees directly under

your hips.  Find your neutral spine (between cat stretch

and dog stretch), activate your core and slowly extend

your left arm and right leg away.  Hold for 2 second

with good balance and repeat on the other side. 

Complete 5-10 repetitions.

 

Plank
Lie on your stomach and align your forearms so that

the elbows are directly below your shoulders.  Make

a soft fist with pinky down.  Slowly curl your toes

under, activate your core and bring your body off

the floor.  Make sure shoulders are relaxed by

sliding your shoulder blades down your back. 

Hold for 5-60 seconds.

 

Bridge
Lie on your back with knees bent at 90 degrees and

arms down by your side.  Activate your core and

slowly peel your tail bone, lower back, and middle

back off the floor until your should, hip and knee

are in alignment.  Hold for 10 seconds and slowly

melt your middle back, lower back, and tail bone

back onto the floor.  Repeat 5 times. 

   
 
         

Trunk Rotations
Lie on your back with your legs straight. Stretch your

hands out to each side so your arms form a T and

pull your left knee to the right side. Hold for 30

seconds and repeat on the other side.

           
             
 
 
 
 
 

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