Daily Workout- April 23

Today's workout is slightly different that the workouts in the past weeks. Today we are focusing on the recovery portion of your fitness routine. It is an essential part of training and recovering properly.
  
Foam rolling is so important as it focuses on the soft tissue just below the skin and when this gets tight, it causes pain and soreness. Following your next workout, take a few minutes to foam roll, and your body will thank you later! 

Quick Tips Before You Start:

• Try to roll at least 30 seconds per area. I typically try to go up and down the area at least 5 times before switching to the next area. Please adjust according to your body.
• Feel free to stop in any area to hold tight spots or knots in the muscle.
• You can do one leg or both at the same time to decrease or add pressure as needed. 
• Use one of your legs and your hands to support or balance your body as needed.

Foam Roll Your Back:
To start, foam roll your back and roll up and down your spine. This usually feels more like a massage. Try to go up all the way to the shoulders and support your head with your hands if needed.

Foam Roll Your Glutes:
​You can roll with both of your glutes on the foam roller, or you can take it one side at the time depending on your tolerance or desired pressure. Be sure to roll from the very bottom of your back to the bottom of your glute.

Foam Rolling the Hamstring:
Roll from the bottom of your glute to the back of your knee.

​Foam Roll the Outside of your Leg/IT Band:
​This area tends to be the most tender for my body. Roll along the side of your leg from the top of the hip crease to the knee. Stop at the bottom around the knee to roll out the tendon that connects to your knee, and then roll up and down along the IT band. 

​Foam Roll your Quadricep:
Rolling on the front of your leg, go from the top of your hip to the knee.

Foam Roll Your Inside of the Thigh:
Moving along the inside of your thigh, try to get the foam roller inside the groin. This will feel like a stretch in some areas. It is usually the most tender for me the closer I get to my knee.

Foam Roll Your Calf Muscle:
Keep your leg straight and your toes flexed if possible to tighten the muscle as you roll up and down the calf. You can twist your leg to get the inside, back, and outside of the muscle as you move up and down. 

Once you have completed the first leg, move through the same sequence through the second leg. Once you are done with all sides and sections, be sure to drink plenty of water to rehydrate after your workout and recovery.