Upload
others
View
3
Download
0
Embed Size (px)
Citation preview
Muscle Tension Release Guide Table of Contents
Click On The Muscle To View That Protocol
Lower Extremity
Plantar Fascia Gastrocnemius Release Gastrocnemius Stretch Lateral Gastroc Head Release/Peroneals Medial Gastroc Head Release/Posterior Tibialis Tibialis Anterior Release Tibialis Anterior Stretch Quadriceps Release Quadriceps/Hip Flexor Stretch Hamstring Release Hamstring Stretch IT Band Release Gluteal Release (Glut Medius/Piriformis) Gluteal Stretch Groin/Adductor Release -1 Joint Muscle -2 Joint Muscle Groin/Adductor Stretch TFL Release
Spinal
Lower Back Release Mid Back Release Upper Back Release (Intrascapular muscle/Thoracic) Neck/Upper Trapezius Release Psoas Release/Activation
Upper Extremity
Latissimus Dorsi/Posterior Shoulder Release Pec Minor/Anterior Shoulder Release Pec Major Release/Stretch Biceps Release Triceps Release Wrist Extensor Release Wrist Flexor Release
Plantar Fascia
Gastrocnemius Release
Gastroc/Calve Stretch
Lateral Gastroc Head Release/Peroneals Medial Gastroc Head Release/Posterior Tibialis
Tibialis Anterior/Shin Release
Tibialis Anterior/Shin Stretch
Quadriceps Release
Quadriceps Release
Hip Flexor Stretch
Hip Flexor Stretch
Hamstring Release
Hamstring Stretch
IT Band Release
Gluteal Stretch/Release
Hip Capsule/Hurdler Stretch
Adductor/Groin Release
Adductor/Groin Release (1 joint)
Adductor/Groin Stretch
Psoas Release
TFL Release
Low Back/Midback/Upper Back
Low back/Upper back Release (Standing)
Upper Trapezius/Neck Release
Neck Release (Standing)
Latissimus Dorsi/Posterior Shoulder Release
Anterior Shoulder/Pec Minor Release
Pec/Chest Stretch/Release
Biceps Release
Triceps Release
Wrist Flexor/Forearm Release
Wrist Extensor/Forearm Release
Testimonials"For my professional athletes and weekend warriors, The Doc N Roll has been a godsend. It's a complete and effective tool for active individuals" -George Cyril, MD
"The Doc N Roll is everything I wanted as an athlete and need as a coach. I can see the Doc N Roll being a major contributor to track side therapy. “ -Christopher Richardson, Exec. VP of USATF So Cal & Director of Track/Field/XC at Cerritos College
"The Doc N Roll gives you the leverage you need to really get deep in areas like glutes, hamstrings, and calves that you really can’t get on a regular foam roller. The foam rollers weakness is the Doc N’ Roll specialty!” -Jenn Glysson, Celebrity Trainer
"The DNR allows me to have my athletes foam roll between sets without having to get down on the ground. Get off the ground!" -Gabe Rangel, Master Trainer/General Manager Unbreakable Performance, Hollywood, CA
"I’m hooked on the Doc N Roll! After using it for the first time I was sold!" -AJ McKee, Professional MMA fighter/Bellator
"The Doc N Roll picks up the slack where the typical foam roller falls short!” -Felix Sanchez, Two-Time Olympic Champion, 400m Hurdles/Dominican Republic
"The Doc N’ Roll is amazing! It folds up and travels well. As a dancer I have a very physically challenging lifestyle and travel takes a lot out of me. I like that I can incorporate it into my warm up as well as when I just need to get the kinks out!”-Latrina Bolger, Professional Dancer
"I practice Tai Chi and Chinese Whoo Shu. I use the Doc N Roll to stretch out my my hamstrings because nothing else allows me the leverage to get into the soft tissue like the Doc N’ Roll.” -Jonathon Lin, Martial Artist
"Its like there’s an itch in your muscle that the DNR gets to scratch and its so much easier to do when I don’t have to get down on the ground.” -Andy Cook, Attorney/Active Senior Citizen
"As a Cross-fitter, recovery and mobilizing are crucial to my training. I can’t always get in to see a chiropractor or afford a massage. The Doc N’ Roll is great because it holds me over in the meantime. Its just so much more effective than a regular foam roller or any other mobility tools that I’ve worked with.:-Kate Rippel, Athlete & Nutritional Consultant
"The Doc N’ Roll is a great device to get solid deep tissue work on all major muscle groups. The perfect addition to any athlete’s recovery program!"-Kori Carter, Jordan Athlete, Track & Field
“The Doc N’ Roll is a great evolution in preventative care. It allows athletes to access areas and angles, previously only reachable with someone else's hands. It's light weight, easy to set up, and versatile in use.”-Dorell Smith, Elite Level Sprint Coach, Threshold Athletics Group