Happy Tuesday all!
I was going to post today about why tracking macros is better than calories but then yesterday the most perfect reason to why you need to foam roll (self myofascial release, SMR) occurred, so I decided I am going to write about that instead.
My husband began his workout and he called me over, because he was trying to do scap wall slides, but he could not get his hands and elbows to touch the wall at the same time.
I instantly knew that it was due to the tightness in his chest. Which is very common in nearly all of my clients.
Why do most of them have tight chests? Due to spending all day hunched over a computer or browsing through our phones, our shoulders have naturally rounded forward due to our chest muscles tightening and our shoulder muscles lengthening.
So I asked him, "Did you foam roll and stretch before you began your workout?" I already knew the answer but asked anyway. He smirked at me and just walked over to grab the foam roller to foam roll his lats. He then followed it up by doing a static lat stretch.
This is important, always foam roll first then static stretch. Foam rolling will relieve pressure points in the muscle to then allow static stretches to be more effective and help the shortened muscle return to its normal length.
He then tried again and was able to actually do the exercise. His literal words were, "WOW, that was like magic! Holy sh*t!"
It was almost too perfect, and of course I didn't record any of it to share with you to demonstrate the HUGE difference it had in his mobility.
So instead here is a fun thing you can do: go try out wall scap slides, then foam roll your lats followed by statically stretching them, and try again. See the difference for yourself.
To do wall scap slides, stand against a wall and squat down a little so that your whole back is flat against the wall. Put your full arms against the wall, palms facing forward just above your head, and elbows roughly at 90 degrees. Slide your hands up until your arms are fully extended. Keep contact with the wall with your back, and arms the entire time. Repeat 12 times. Sounds easier than it is, I promise.
Now foam roll your lats. Check out the quick video I made below. For the static stretch, kneel on the ground in front of a dinning room chair or sofa and place your right wrist on the couch while keeping your left palm on the ground. Your back should be flat, abs engaged (brace your core) and only your right wrist and hand should be on the couch, thumb facing the ceiling. Bring your hips back a tiny bit until you feel a stretch on your lats (right side of your torso just below the armpit). Hold for a full 30 seconds then repeat on the left side.
As I said, this is one of the most common compensations I see in my clients. It is natural due to our lifestyles and modern technology. Two of the other most common compensations I see can be addressed by foam rolling and statically stretching the muscles underneath the IT band and calves. The video below includes how to foam roll both of these muscles.
Are you curious what specifically about you is tight/shortened or under-active/lengthened? This is a perfect time to book personal training with me. I have several options available from a one time fitness program and assessment ,to 3 x or 6 x bundles, or one-on-one virtual monthly coaching.
Check out this video for how to foam roll your lats, muscles underneath the IT band, and calves. If you need a foam roller, I have linked them below*.
Do not use the foam roll and as a rolling pin. You want to move slowly, find a tight spot (it will be painful when you find it) and hold it for a full 30 seconds.
Lats: Lay on your side place the foam roller just below your armpit. Slowly roll down to just below your pecs (chest). You may lean back or forward a little to find a more tender spot. I personally find that leaning back is where I find the most tight spots.
Muscles underneath the IT band: Place the foam roller just below hip level and roll down slowly to just above your knee. Never roll the side of your knee, there is no muscle there. I personally find the tightest spots when I lean slightly forward and have both legs stacked. When I first started foam rolling, the first spot on the side of my leg was enough that I couldn't keep going. This is common. Most of us are VERY tight here and then wonder why we have knee pain.
Calves: Place the foam roller just below knee level. You can rotate your calve until you find the tightest spot. You can also do this with a tennis ball, which is my personal preference and really relieves the pressure points.
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