Thursday, May 2, 2013

Full-Body Self Massage with a Foam Roller

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(0:34)- Routine Sets & Reps
(1:17)- Glutes
(1:54)- Hamstrings
(2:41)- Calf
(3:33)- Hip Adductor
(4:14)- Hip Abductor-IT Band
(4:43)- Lats
(5:22)- Tricep
(5:33)- Forearm
(6:21)- Lower Back
(6:43)- Middle Back
(6:51)- Upper Back
(7:05)- Neck
(7:20)- Shoulder Blades
(7:30)- DEEP Shoulder Blade

Check out for more information and detailed exercises!

Suggested Readings

• Integrated Training for the New Millennium, NASM. 2000
• NASM Optimum Performance Training for the Performance Enhancement Specialist educational course
• Clark MA, Russell AM: Low back pain: A functional perspective.
• Corn R: Neurologic rationale for integrated training.


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4. Clark MA: Integrated Training for the New Millennium. NASM, Thousand Oaks. 2000
5. Downey J, Darling R: Physiological Basis of Rehabilitation Medicine. WB Saunders, Philadelphia . 1971
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7. Gummerson T: Mobility Training for the Marital Arts. A & C Black. 1990
8. Liebenson C: Rehabilitation of the Spine – A Practitioners Manual. Williams and Wilkins. 1995
9. Sady SP, Wortman M, Blanke D: Flexibility training: ballistic, static, or proprioceptive neuromuscular facilitation? Arch. Phys. Med. Rehabil. Jun:63(6): 261-262. 1982
10. Selye H: The Stress of Life. McGraw-Hill, New York. 1984