Foam Roller Workbook: Illustrated Step-By-Step Guide to Stretching, Strengthening and Rehabilitative Techniques Book

Part 1 Getting Started 7

Foam Roller: The Magic Bullet? 8

Why Use Foam Rollers? 9

Choosing a Roller 11

Before You Begin 12

Part 2 The Programs 17

General Fitness 21

Proper Posture 22

Hamstring Flexibility 23

Shoulder Flexibility 24

Baseball/Softball 25

Basketball 26

Boxing/Mixed Martial Arts 27

Cycling 28

Football/Rugby 29

Golf 30

Running/Jogging/Hiking 31

Rowing/Kayaking 32

Skiing: Downhill/Cross-Country 33

Swimming/Surfing 34

Tennis/Racquetball 35

Part 3 The Exercises 37

Seated Series

Pelvic Tilt 38

Ankle Sequence 39

Lying Series

Supine Orientation 40

Supine Stabilization-Arms 41

Supine Stabilization-Legs 42

Supine Stabilization-Combination 43

Supine Marching 44

Supine Pelvic Lift 45

Pelvic Lift Marching 46

Supine Leg Press-Out 47

Supine I, Y & T 48

Supine Bench Press 49

Supine Fly 50

Prone Reverse Fly 51

Push-Up 52

Plank to Pike 53

Spine Extension 54

Side Salutation 55

Kneeling Series

Mad Cat 56

Pointer Sequence 57

Hip Flexor Stretch 58

Kneel Stance 59

Wrist Stretch 60

Standing Series

Roller Squat 61

Roller Stand 62

Standing Slide 63

Standing Mini Squat 64

Standing Ball Pick-Up 65

Tightrope Walk 66

Rock and Roll 67

One-Leg Balance 68

Sword Fighter 69

Frontal Raise 70

Lateral Raise 71

Skiing 72

Compound Skiing 73

Rotator Cuff Exercise 74

Obstacle Course 75

Tightrope Challenge 76

Massage Series

Gluteal Massage 77

Quad Massage 78

Iliotibial Band Massage 79

Inner Thigh Massage 80

Calf Massage 81

Hamstring Massage 82

Arch Rocks 83

Upper Back Massage 84

Forearm Massage 85

Lat Massage 86

Neck Massage 87

Index 89

Acknowledgments 95

About the Author 95