I was very gung-ho to start some at-home weight training this week, and jumped full steam ahead into the Better Butt Workout courtesy of Nike Training Club app for iPhone.
The fifteen-minute workout was a good one with three sets of five killer moves. Given that I used muscles that have been on a break for WAY TOO LONG, two days later I am still suffering from muscle soreness.
I know how well my trusty foam roller helped me stay loose and pain-free during my half-marathon training, so it made sense to turn to the foam roller to stretches to ease my sore hamstrings and glutes from the Better Butt Workout!
Here are 5 Foam Roller Stretches to Ease Sore Muscles in your legs and glutes!
(Note: all stretches to be performed with a full standard-size (3′ x 6″) foam roller)
Need a foam roller? The Magic Roller from Balanced Body is a great one!
1) The Quadricep Massage – to relax muscles and increase circulation to the front of the thigh muscles.
How to do it: Kneel on floor. Place the roller on the floor horizontal to your body. Lie face down (prone position) with the roller just above your knees. Your elbows should be bent & forearms touching the floor. With your arms, gently roll your body forward towards your upper thighs. Push body back and return to starting position. Repeat for 30 seconds – one minute.
2) The Gluteus Maximus Massage – to improve circulation to the muscles in your butt!
How to do it: Sit on the foam roller placed horizontally on the floor with feet and hands on floor in front of the roller. Push roller backward with your butt. Allow roller to glide back and forth under your butt muscles for about 30 seconds.
3) Piriformis Stretch – another good butt stretch!
How to do it: Kneel down. Place both palms on roller horizontal on the floor in front of your body. Stretch arms out straight. Extend one leg back. Lean forward as roller is pushed forward. Hold for 30 seconds. Repeat with opposite leg & hold. Do this twice.
4) Sitting Hamstring Stretch – this one is my favorite!! I always have sore hamstrings because mine are super tight! This will S-T-R-E-T-C-H the back of your thigh muscles.
How to do it: Sit on the floor with both legs straight out. Bend one knee in bringing the sole of your foot in towards the opposite thigh. Straighten out the other leg and place heel on the roller. Flex your toes towards your body. Hold for 30 seconds. Repeat on opposite side. Do this twice.
5) Supine Hamstring Stretch – A supine stretch is one that is done lying face up. This one will also stretch the back of the thigh muscles.
How to do it: Lie on your back and bend your knees. Place the roller lengthwise between your knees and ankles.
Press knees and ankles into the roller. Extend your legs up towards the ceiling and flex your toes.
Hold as long as it is comfortable and return to starting. Do this 3 times.These stretches are all ones that I learned from a book by Caroline Corning Creager, P.T. called Therapeutic Exercises Using Foam Rollers
All of the photos in this post were also taken from the book!
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