The regeneration portion of the program has two components: Self Myofacial Release (SMR) and Active Isolated Stretching (AIS). SMR is basically like a massage. Using either a foam roller or a tennis ball, you are going to use deep compression to roll out the knots that develop over time. The compression causes the nerves to relax and also loosens muscle, gets blood flowing, and helps the body recover. There will be some uncomfortable moments at first, but once you are past the first few weeks, it will get easier. AIS is an active form of static stretching, in which you will use a rope, cord, towel, belt, etc to gently assist in pulling the muscle a bit further than your body will normally allow. Some of the stretches use your own body weight for this rather than the rope. AIS uses a fancy idea called reciprocal inhibition, which is that when you actively tighten one muscle, it's recipricol muscle fully relaxes. so when you activate your quads, your hamstrings have a tendency to relax. |
REGENERATION |