Lactate One Coaching
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Foam rolling exercises
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Why flexibility and mobility exercises are important for triathletes
- Increases Flexibility and Range of Motion - Foam rolling helps to loosen tight muscles and connective tissues, which can improve overall flexibility and increase the range of motion in joints. This is essential for better performance in physical activities and reducing the risk of injuries.
Enhances Muscle Recovery - Foam rolling promotes blood circulation, which aids in the delivery of oxygen and nutrients to muscles. This helps in flushing out metabolic waste products like lactic acid, speeding up recovery after intense workouts.
Enhances Muscle Recovery - Foam rolling promotes blood circulation, which aids in the delivery of oxygen and nutrients to muscles. This helps in flushing out metabolic waste products like lactic acid, speeding up recovery after intense workouts.
Reduces Muscle Soreness - By breaking down adhesions and releasing tension in the muscles, foam rolling can significantly reduce delayed onset muscle soreness (DOMS), making it easier to stay active and maintain a regular exercise routine.
Reduces Muscle Soreness - By breaking down adhesions and releasing tension in the muscles, foam rolling can significantly reduce delayed onset muscle soreness (DOMS), making it easier to stay active and maintain a regular exercise routine.
Improves Posture and Alleviates Pain - Regular foam rolling can address muscle imbalances and tightness that contribute to poor posture. It can also alleviate common aches and pains, such as lower back pain or tightness in the hips, by targeting and releasing tension in specific muscle groups.
Improves Posture and Alleviates Pain - Regular foam rolling can address muscle imbalances and tightness that contribute to poor posture. It can also alleviate common aches and pains, such as lower back pain or tightness in the hips, by targeting and releasing tension in specific muscle groups.
DETAILD SESSION
Quadriceps Roll
Quadriceps Roll
Work one quad at a time
Sit down and place the foam roller under your quads.
Lean back and roll over the tight areas, applying pressure as needed.
Roll back and forth for 30 seconds to 1 minute.
Calves Roll
Calves Roll
Work one calf at a time
Place your ankles on the roller as if you were resting them on a coffee table
Lift your body off the floor with your hands
Roll from the ankle to just below the back of your knee
After rolling the first calf, cross your legs again so the other calf is in the lower position
Roll for 30 seconds to 1 minute on each calf.
Hamstring Roll
Hamstring Roll
Lie face down and place the foam roller under your hamstrings.
Cross your legs and roll back and forth, applying pressure to tight areas.
Roll for 30 seconds to 1 minute on each hamstring.
Work one hamstring at a time
Tensor fasciae latae (TFL) Roll
Tensor fasciae latae (TFL) Roll
Lie on your side with the foam roller placed under your hip.
Cross your top leg over your bottom leg and place your hand on top.
Roll back and forth along the outer side of your hip, focusing on the area just above your knee.
Roll for 30 seconds to 1 minute, then switch sides.
Glutes Roll
Glutes Roll
Lie on your side with the foam roller placed under your hip.
Cross your top leg over your bottom leg and place your hand on top.
Roll back and forth along the outer side of your hip, focusing on the area just above your knee.
Roll for 30 seconds to 1 minute, then switch sides.
Lats Roll
Lats Roll
Position Yourself: Lie on your side with the foam roller under your armpit, perpendicular to your body.
Extend Your Arm: Stretch the arm on the side of the foam roller above your head, keeping your thumb pointing up.
Roll Slowly: Use your legs and opposite arm to gently roll the foam roller from your armpit down to the mid-back.
Focus on Tight Spots: Pause on any tight spots for 20-30 seconds.
Repeat: Roll for 1-2 minutes, then switch sides.
Remember to
Roll slowly and evenly, focusing on areas of tightness.
Breathe deeply and relax your muscles.
Listen to your body and stop if you experience pain.
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