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Roll Away Pain and Tightness
Work out the kinks in your muscles before or after your workout with the following foam roll series.
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Q&A: Herniated Disc
Q: I herniated L5 S1 disc in my back last summer and re-injured it again this spring. I have tightness in the left hamstring and calf. I am an avid cyclist. I just finished my first week of your...
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Sidelying Shoulder Internal Rotation
Starting Position On side with bottom arm parallel to belt line Elbow bent to 90 degrees (fingers pointing towards sky) Procedure Rotate palm towards ground as far as possible, gently pressing palm...
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Foam Roll - Hamstring
Starting Position On ground with foam roll under the back of one thigh with other foot flat on ground Procedure Keeping back flat, lean forward into stretch holding 1 -2 seconds Relax, rolling over...
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Foam Roll - IT Band
Starting Position On ground with foam roll under outside of thigh Procedure Roll over the foam on the outside of your thigh from your hip to just above your knee Coaching Keys The more uncomfortable...
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Foam Roll - Glutes
Starting Position On ground, seated on foam roll Procedure Shift weight to one side and roll from the top of the back of your thigh to your lower back Coaching Keys The more uncomfortable it is, the...
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Foam Roll - Gluteus Medius
Starting Position On ground, lying with foam roll under your hip Procedure Lie on your side and roll over the small lump of muscle between your hip and pelvis Coaching Keys The more uncomfortable it...
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Leg Cradle - Golf
Starting Position Standing Procedure Lift right leg to chest and place the right hand under the knee and left hand under ankle Pull right leg to chest while contracting left glute Return to start...
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How to Use a Foam Roll
Overview A foam roll, or foam roller, is a useful training tool to use as part of your recovery or regeneration plan. Sizes vary, but this cylindrical piece of tightly packed foam is roughly 5 inches...
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Soothe Sore Muscles
Too tired for a complete workout? Try this routine to ease your sore spots by increasing blood flow to your muscles and stretching commonly tight areas.
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How to Loosen Up a Tight IT Band
Have you ever felt tightness along the outside of your thigh? That’s your iliotibial (IT) band, a long tissue that attaches at your knee and to a muscle called the tensor fascia latae (TFL) on your...
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Getting Stiffed When You Travel
If you’ve been on a plane lately, you know they’re packing more passengers into those things than ever. In her boarding announcement for my flight to LAX, the gate attendant actually said: “We have an...
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When Yoga Hurts
I’m embarrassed to admit this, but I’ve hurt myself—doing yoga, no less. There’s a twinge in my left shoulder, my right wrist is sore, my neck aches and there’s something weird going on in my low...
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The Nonstop Flexibility Workout
Ann Frederick, who’s been one of my advisors throughout this month’s One Small Change experiment, co-wrote a book with her husband Chris called Stretch to Win. It’s based on 10 principles. Guess what...
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Are You Stretching Enough?
Like most of us, Joe Kita knew he didn't stretch enough—the creaks from his body told him so every morning. But he had no idea how stretching more might change his life since he had never taken his...
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Delayed Onset Muscle Soreness: A Primer
Overview You may have never heard of the medical term, but you're likely very familiar with delayed onset muscle soreness (DOMS), a condition involving muscle overuse that usually results from a...
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How to Reduce Soreness During Your First Ski Trip
Q: How can I prevent sore legs during my first weekend back on the slopes? A: You can't. Having a sound off-season training program will certainly reduce soreness, but nothing will eliminate it. Don't...
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7 Stretches for the Office
The average office employee spends 28 hours a week bound to his chair, sitting in front of a computer at work, stuck in meetings, and—ugh—working at home, according to a national survey. If reading...
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T's - Scissor Stance
Starting Position Standing in a split stance with front leg slightly bent, back leg straight, and back glute contracted Hold your arms palms up straight out in front of you at shoulder height...
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How to Create an Ergonomic Workspace
Keeping your body balanced and in proper alignment will always be a challenge in our modern technological society. Sitting at a desk hunched over a computer for much of the day can cause the shoulders...
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