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Piriformis/Gluteus Medias
Iliotibia Tract
Hamstrings 1
-Balance on hands, roll from knee to ankle
-Emphasize one side by crossing your legs
-Do this with toes pointed out and up.
Gastroc/Soleus
Quads
Hip Flexors
Adductors
Peroneals
2
Fig. 1
-Using a 3ft. ½ round roller, stand with one foot in front of the
other and perform a squat or a reach
-First try it with the flat side down, and then progress to flat
side up.
Fig. 3
Fig. 4
3
Fig. 5
Fig. 6
Fig. 7
Fig. 8
-Follow fig. 7 then raise 1 leg, while continuing
to maintain balance.
-The same exercises can be done using 2 3ft.
full round rollers for greater stability (see fig. 11)
4
Fig. 9
Fig. 10
Fig. 11
Fig. 12
5
Fig. 13
Fig. 14
-While kneeling on 3ft. ½ round roller, “roll
out” using two 1ft. round rollers or a 3ft.
round roller.
-Extend out as far as you can control,
stabilize, and return.
Fig. 15 Fig. 16
Fig. 17 Fig. 18
6
Fig. 19 Fig. 20
Fig. 24 Fig. 25