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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MUSCLE RECOVERY 2
Table of Contents
Note: This Table of Contents is clickable! Clicking a page number will take you straight to that page.
LEGAL STUFF!
Disclaimer ! Important Copyright Notice!
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SELF-MYOFASCIAL RELEASE!
How Rolling Helps Your Muscles Recover Faster ! When to "Roll Out" Your Muscles ! Static Stretching for Faster Recovery ! Don't Stretch Before You Workout!! Reduce Lower Back Pain with Simple Stretches ! Foam Roller vs. PVC Roller !
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ROLLING EXERCISES!
Calf! Peroneus ! Piriformis ! Quadriceps! Adductors ! Hamstring! Gluteus Maximus ! Thoracic Mobilization! Latissimus Dorsi!
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11 12 13 14 15 16 17 18 19
STATIC STRETCHES!
Cat Cow / Back Mobilization! Hip Flexor Stretch!
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MUSCLE RECOVERY 3
Quadricep Stretch! Standing Hip Flexor Stretch! Hamstring Stretch! Calf Stretch (Gastrocnemius / Soleus) ! Adductor / Inner Thigh Stretch! Pectoral (Chest) Stretch!
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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LEGAL STUFF
Thank you for noting these important points prior to continuing on.
Disclaimer
The advice and information contained in this document may not be appropriate for all individuals. Therefore, I cannot be responsible for any injuries or health conditions that may result from my advice, opinions, and programs represented in this document. The information expressed in this document are my opinions and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MUSCLE RECOVERY 5
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MUSCLE RECOVERY 6
SELF-MYOFASCIAL RELEASE
You can massage away tight muscles and shorten recovery time by using a technique called self-myofacial release (a.k.a. rolling). Using your own body weight, you will learn how to leverage yourself to target sore areas while rolling on a PVC pipe or foam roller. You can do these exercises at home in just 5-10 minutes a day. The following pictures and descriptions will show you how to roll out different areas of your body to get rid of (and prevent) any nagging injuries and get back to your workouts faster.
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muscles. You can look at stretching as "re-lengthening" your muscle bers back to their normal size. After a workout session, your muscles bers are damaged and shortened in length, so you want to lengthen them back out to their normal length. Properly lengthened muscle also promotes increased blood ow, improving the overall health of your muscles and maximizing muscle recovery.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Take the pressure off your lower back joints by "deactivating" and lengthening your hip exors muscles back to their normal length by stretching your hip exors and quads as described and pictured in the Stretches chapter. If you have any lower back pain, perform these stretches as often as you possible, except for the time just prior to your workout.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Note: Since its very stiff, rolling on the PVC pipe may feel a little uncomfortable at rst. However, over time youll become accustomed to it. The good thing is this: because of its stiffness, PVC pipe is even more effective than a foam roller at getting into to those sore spots!
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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ROLLING EXERCISES
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Calf
Place your calf on the roller with your hips unsupported. Feet are crossed to increase leverage. Roll from the back of the ankle up towards the top of the calf. Roll up and down slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your calves is highly benecial if you do any exercises that involve explosive ankle extension movements such as jumping and running.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Peroneus
Place the side of your calf (peroneus) on the roller. Place your body as shown on your side with one leg crossed over and hips unsupported. Roll from the ankle to just below the side of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your peroneus is also highly benecial if you do any jumping exercises and running.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Piriformis
Place the side of your thigh (Iliotibial Band) on the roller. Place your body as shown, on your side with one leg crossed over and hips unsupported. Roll from just above the side of the knee to just below the side of the hip. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your piriformis is greatly benecial if you do any exercises that involve your glutes such as squats, lunges, step ups, jumping and running.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Quadriceps
Place the front of your thigh on the roller. Position you body as shown, in prone position with the other leg bent to the side. Roll from the front hip down to the top of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your quads is very benecial if you do any exercises that involve hip exion and knee extensions such as squats, lunges, step ups, jumping and all forms of cardio.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Adductors
Place the inside of your thigh on the roller. Position your body as shown in prone position with the leg bent. Roll from just inside the knee to the inner pelvic region. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your adductors is highly benecial if you do any exercises that involve deep hip exion such as squats, lunges, step ups and running (especially sprinting).
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MUSCLE RECOVERY 16
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Hamstring
Place your hamstring on the roller with one leg crossed over (to increase leverage ) with your hips unsupported. Roll from just below the glutes (butt) down to just above the back of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your hamstring is greatly benecial if you do any exercises that involve hip extension as well as knee exion such as deadlift, one legged deadlift, glute bridges, hip thrusters, hamstring curls and running (especially sprinting).
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Gluteus Maximus
Place your glute (butt) onto the roller. Position your body as shown with the foot crossed onto opposite knee. Make sure you lean over to one side of the glute that youre rolling. Roll around the area slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your glutes is very benecial if you do any exercises that involve deep hip exion as well as hip extension such as squats, deadlift, one legged deadlift, one legged squats, lunges, split squats, step ups, jumping and running (especially sprinting).
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Thoracic Mobilization
Place your upper-mid back region on the roller as shown. Place your hands behind your head and bring your elbows back (placing your shoulder blades closer together). Roll up and down slowly for approximately 1 minute. Youre providing slight (posterior to anterior) pressure on each vertebral joint of the thoracic spine for joint mobilization. This is a great way to increase upper back mobility and is very benecial for increasing shoulder mobility and regaining or maintaining muscle balance for your shoulder joints.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Latissimus Dorsi
Position yourself on your side with your arm fully stretched out. Place the roller in the axillary (arm pit) area with your thumb pointed up. Roll around the area slowly. The area you roll is very small so you many not have to spend as much time rolling. If you have a painful area, stop and hold for 20 seconds or until the pain starts to dissipate. Rolling out your lats is highly benecial if you do exercises such as pull ups, dumbbell pull overs, deadlift and any type of row movements (one arm rows, inverted rows).
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MUSCLE RECOVERY 20
STATIC STRETCHES
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MUSCLE RECOVERY 21
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Quadricep Stretch
Start in a kneeling position as shown, with one knee on the oor and the other leg bent 90 degrees. Grab onto the back foot and bring it up towards your glute (butt), while keeping your torso upright. Do not lean forward because you will lose the stretch in your quads. To stretch further, tuck your pelvis in. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is great for lengthening your quad muscles and should be performed along with the hip exor stretch to help reduce low back pain.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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Hamstring Stretch
Sit on an elevated surface as shown. Extend the leg to be stretched. Flex over your hip with your low back straight. You should feel like your sticking your butt back as you ex forward. You should feel a stretch in your hamstring. If youre not that exible, bend your stretching leg slightly. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is great for lengthening your hamstring muscles and should be performed after rolling your hamstrings to get the most out of the stretch.
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.
MUSCLE RECOVERY 30
2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.