Okay, now move to your peroneus, the muscles on the lateral side of your calf and that’s how you cross that leg over to one extra pressure or bring it on the ground, we can do that form really back little bit, and now bring that foot down in front and now he is rolling from just above his ankle so reposition your arms. He is maintaining good alignment. He is keeping that strong bracing.
He finds the most sensitive spot and he holds it, usually 20-30 seconds, let's that pain diminish. Okay, now other leg, switch sides down here. Top leg in front, good, keep that go down on your forearm if you can, lift those hips. Good, keep that strong, so pretty good core workout. So he is rolling up and down. Spots right there, he holds that position 20-30 seconds. When you use the Foam Roller you are not going to be doing every muscle every time, you are going find those caught spot and those are the spots you are going to go back to.
Okay, now everyone’s favorite, the IT Band , stay in that position, roll down farther, so it goes above his knee all the way to the lateral side of his hip. Go straight, roll up and down, slowly roll up and down. Once he finds that spot he holds it, really like ironing now your muscles. You have a lot of trigger points endurance athletes have a lot of dysfunction in their muscles. This is a very inexpensive but effective way to relieve a lot of problems. This is something that you should be trying to do everyday. So let’s get the other IT bands to stand up.
So he starts above the knees, bring this leg out in front, he is drawing up and down. You can use a Foam Roller, you could also use a tennis ball. If you are really in pain you can use something called the stick. It does the same sort of idea, there are a lot of products in the market, foam rollers are readily available and inexpensive.
Okay, now he is going to go to the (TFL) Tensor Fascia Latae, a real important muscle as it gets overly-developed and overly-tight. So it’s right in that pant's pocket. You can rotate; rotate as well as up and down to find that spot on the muscle. Once he finds that spot he holds it 20-30 seconds. We are going through these pretty quick, but when you find those spots you've got to hold it. It’s really important that hold on that muscle causes his sensors in that muscle to diminish the tension. The other side TFL, the top leg up, similar to IT Band but he has rotated it a little forward. You've got to find that, it’s right in the pant's, it’s right out there. It's probably going to be real sensitive on most of you.
Okay, good, now go to hamstring. You can do both hamstring at the same time or you could do one at a time. So go ahead and sit up on the Foam Roller, here we go and now roll back. He is already supporting himself, keeping good alignment. You could cross one leg over, it’s going to put more pressure down on one hamstring. You can do both, find out which spots are the tightest. Now he is going to do Piriformis, one of deep gluteal muscles. Go ahead and sit up on the Foam Roller. Sit up nice and straight, cross one leg over.
Now he is going to rotate to the same side of the leg that’s crossed over. Keep that pressure on that muscle, when you find it you will know it. Okay, let’s do Piriformis on the other side you can stay here just cross this leg over. It’s rolling up and down, that must is short so it’s not a big distance to roll, but once you find it, you've got to hold it, the key to hold it.
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