T Nation

Official Body Rehabilitation Thread

Refer To T Nation Article “Feel Better For 10 Bucks” For Foam Roller Self-myofascial Release Exercises
And Finish Reading Neanderthal No More Article Series

*** IMPORTANT ****

DO NOT FOAM ROLL OVER WHOLE MUSCLE START FROM BOTTOM TO TOP TO
INCREASE OVERALL TENSION RELEASE,THIS METHOD IS MORE EFFECTIVE

Exercises For Mobility + Flexibility:

Entire Trapezius Musculature And Rhomboids:

Foam Roller Stretching (Middle + Lower Trapezius + Rhomboids)
Elliot Hulse “Bench Technique” For Stretching Upper Trapezius (Refer To Video: How To Fix Scapula Winging And Shoulder Pain)

Scapula:

Scapula Pressuring Against Walls + Opening Of Chest Cavity
Scapula Rocking Against The Wall With Brief Pause At Peak Contraction
Scapula Pushups (If Necessary) (Refer To: Push Up Plus - Serratus Anterior Exercise for Winged Scapula)

Shoulders:

No Money Drill
Shoulder Rotations With Resistance Bands
Rear Deltoid Flyes (A Consideration)
In Future When Possible Include Facepulls

“Lats”:

Rowing Stretch Static (Holding Bar + Bending Torso Parallel To The Ground And Acquiring A Deep Lat Stretch)
Rowing Stretch Dynamic
Foam Roller Stretching/Myofascial Release (“Lats”/Latissimus Dorsi)

Chest:

(Unnecessary To Mobilize And Stretch Flyes And Wide Grip Pressing Movements Will Stretch)
Flyes (Proper Technique Is Crucial)
Wide Grip Pressing

Lowerback:

Any Exercise Fit To Increase Lowerback Stability By Increasing Muscle In The Spinal Erectors Etc. Supermans
Foam Roller Stretching/Myofascial Release (Lowerback)

Gluteus:
Foam Roller Stretching/Myofascial Release (Gluteus)
(Refer To T Nation For Specific Individual Gluteus Muscles To Stretch When Necessary)

Hip Flexors:

Bent Leg Hip Flexor Stretch (“Open” Hips To Engage The Hip Flexors + Keep Torso Vertical/Upright)
Bent Leg Hip Flexor Stretch Against The Wall
Foam Roller Stretching/Myofascial Release (Hip Flexors)
Tennis Ball Method Stretching/Myofascial Release For Hip Flexor Areas Difficult To Reach

Tensor Fascia Latae and Iliotibial Band + Adductors:

(These Muscles Are Unfamiliar To MostAs Previously Stated Refer To T Nation Article “Feel Better For 10 Bucks”)
Foam Roller Stretching/Myofasical Release (Tensor Fascia Latae and Iliotibial Band + Adductors)
Tennis Ball Method Stretching/Myofascial Release For Hip Flexor Areas Difficult To Reach

Quadriceps:

Bent Leg Quadricep Stretch (Keep Torso Vertical/Upright)
Foam Roller Stretching/Myofascial Release (Quadriceps)

Ankles/Achilles/Calves:

Ankle Rocking With Hands Against Wall
Bent Knee Decline Ankle/Achilles Stretch (On Stair Steps + Roughly 1/4 - 2/4 Of Foot On)
Bent Knee Decline Calve Stretch (Use Mind Muscle Connection To Shift Stretch Loading Emphasis Onto The Calves)
If Necessary Foam Roller Stretching/Myofascial Release (Calves)

Forearms:

Forearm Stretch Against The Floor
(Rotate Wrist Roughly 45 - 50 Degrees Away From Body And Adjust Body Angle To Suit The Stretch +)
(Bend Arm While Pushing Down On Hand With Opposing Hand )

hey man, good start, but go read my post in your other thread.