Recovery Routine with Ball
Format: 7 sets, 1 min, 15 seconds rest
Breathing Techniques
Controlling your breathing is important for the success of any running program, these techniques will help you learn to control your breaths and where you direct them.
Learn Breathing Techniques
Starting Position: Let’s start supine, or laying on your back face up, on a firm but padded surface, such as a carpeted floor or hard surface with a yoga mat. You can have your feet flat with your knees bent and pointed toward the ceiling, or you can put your legs straight out on the ground with your toes pointed up, whichever is more comfortable for you.
Deep Breathing: Place one hand on your abdomen and the other hand on your chest. Start to breathe a little deeply but slowly. Try to feel where your breath is moving your body
Rib breathing: Place both hands on the outer edge of your lower rib cage so your thumbs are wrapped towards your back and your elbows are resting on the ground pointed to the sides. Practice breathing into your hands. With your inhale you should feel your hands expand outwards. As you slowly exhale all of your air, you should feel your hands coming back towards each other
Belly breathing: Place a hand on your belly. Practice inhaling to expand the belly a little and exhale, the belly should drop. Don’t over do this one as a really expanded belly is not what we are looking for.
Lower Back Self Muscle Release with Ball
To release tension in the lower back muscles.
How to Lower Back Self Muscle Release with Ball
Quick Description: Laying on your back. Place the lacrosse ball or trigger point ball under one side of your back between your rib cage and the back of your hips. NOT on your spine, but just beside it. You can then rock onto and off the ball with your body, if the ball is closer to the pelvis, rock the pelvis back and forth to put pressure on the ball. Concentrate on your breath, especially if you find a muscle point that is tender or tense. You can also bring the same side leg and knee up towards your chest and then straighten again. This is another method of putting pressure on the ball. Repeat 5 times then switch the ball to the other side of the back
Starting Position: Let’s start supine, or face up, on the floor, on a firm but padded surface such as a carpet or hard flooring with a yoga mat. Your legs should be straight with your heels on the floor and your toes pointed toward the ceiling. Rest your arms at your side to begin.
To Perform the Exercise: Place the ball under your lower back to either side of your spine. Take deep breaths and try to sink down into the ball, feeling the muscle release as you do. You can move the ball higher or lower along your spine, but keep it between your ribs and hips. If the ball is closer to your hips, you can rock them gently from side to side to work the ball into the muscles of your lower back.
Muscles Targeted: Erector Spinae (the large long muscles on either side of your spine)
Ways to Increase Intensity: If you want a little more tension, you can lift the leg that is on the side where you have the ball, drawing your knee toward your chest and then slowly releasing. This will shift more of your weight to the point where your back is making contact with the ball, increasing the pressure. Try not to over do this however as too much tension can be problematic if extreme. It should be uncomfortable, not painful.
Ways to Decrease Intensity: If your muscles are extremely sensitive, you can use a softer object to begin with, such as a tennis ball which has a little more give.
Common Mistakes: One common mistake with this and other self release exercises is rushing through the process. It is not very comfortable, so the natural tendency will be to get it over as quickly as possible. However, if you take your time and go slowly, taking deep breaths, and connecting your mind to the muscles you are working open, you will find a much better return on your effort.
Glute Self Muscle Release with Ball
Your Glute complex muscles are the primary muscles in extending the hip, propelling you forward when running, so they do a lot of work and need regular maintenance.
How to Glute Self Muscle Release with Ball
Quick Description: Laying on your back, place the ball under the soft tissue of your right glute muscle on one side. Keep the knees bent and gently let your right knee fall out to the side and back up to the center. Breathe throughout the movement. Move the ball around the area to try out different spots where there might be tension. You can also try to cross the right ankle onto the left knee with the ball adding tension to the glute muscle. Repeat a few times and then switch sides. Remember that you control how much pressure you put on the ball
Starting Position: Let’s start supine, or face up, on the floor, on a firm but padded surface such as a carpet or hard flooring with a yoga mat. Flex, or bend the knees, pointing your knees toward the ceiling and place your feet flat on the floor about 6 inches from your buttocks, maintaining about 6 inches between your feet and knees. The position of your arms and hands is preferential. You can leave them at your side palms up, or palms down, or you can fold your arms across your chest.
To Perform the Exercise: Place the ball under your buttocks to one side. You can move the ball around to several different spots as needed. Look for the spots that are the most tender or sensitive and try to work in those areas. Slowly and gently drop the ball side knee out and lower it down toward the floor. Raise it back up, moving slowly to feel the muscles move across the ball under your glutes. Reset the ball to find a point that is sensitive, and repeat this movement several times. Then switch the ball to your other side.
Muscles Targeted: Glute Complex and Piriformis (buttocks)
Ways to Increase Intensity: If you want a little more tension, you can lift your leg up and place the outside of your ankle on the thigh of the leg that is not being released. This will shift more of your weight to the point where your leg is making contact with the ball thereby increasing the pressure. Try not to over do this however as too much tension can be problematic if extreme. It should be uncomfortable, not painful.
Ways to Decrease Intensity: If your muscles are extremely sensitive, you can use a softer object to begin with, such as a tennis ball which has a little more give.
Common Mistakes: One common mistake with this and other self release exercises is rushing through the process. It is not very comfortable, so the natural tendency will be to get it over as quickly as possible. However, if you take your time and go slowly, taking deep breaths, and connecting your mind to the muscles you are working open, you will find a much better return on your effort.
Hip Flexor Self Muscle Release with Ball
To release tension in the hip flexor.
How to do a Hip Flexor Self Release
Quick Description: Laying on your stomach, find your hip bone and put the ball just below the hip bone in the muscle. Lay on the ball as you control how much you put on the ball. Try to breathe right down to the ball. Try bending your knee to bring your heel gently towards your butt and back down to move the muscle over the ball. This can also be done lower into the quad/thigh muscle. Repeat on the other side
Starting Position: Let’s start prone (facedown) on the floor on a firm but padded surface such as a carpeted floor or a hard surface with a yoga mat. The way you position your upper body is totally preferential either lying totally flat or propped up on your elbows, or even supported with some pillows or other objects.
To Perform the Exercise: Place the ball under your hip, just below the ASIS (your hip pointer on the front outside of your hip). The thick muscle just below that is your psoas (hip flexor). As you lay on the ball, try to take deep breaths, imagining sinking down into the ball as the muscle releases. You can move the ball around, finding different points where the muscle is sensitive, and focus on releasing that area, including further down your thigh. You can also bend and straighten your knee in sequence while breathing down into the ball which will slide the muscle, helping it to find greater release. Perform this on both sides of your body.
Muscles Targeted: Psoas (hip flexor)
Ways to Increase Intensity: If you are looking for more tension, you can prop yourself up on your elbows, and lean slightly into the ball, almost lifting your opposite hip up, which will shift more of your weight over the ball. Try not to over do this however as too much tension can be problematic if extreme. It should be uncomfortable, not painful.
Ways to Decrease Intensity: If your muscles are extremely sensitive, you can use a softer object to begin with, such as a tennis ball which has a little more give.
Common Mistakes: One common mistake with this and other self release exercises is rushing through the process. It is not very comfortable, so the natural tendency will be to get it over as quickly as possible. However, if you take your time and go slowly, taking deep breaths, and connecting your mind to the muscles you are working open, you will find a much better return on your effort.
Calf Self Muscle Release with Ball
The Gastrocnemius and Soleus (calf muscles) do a lot of work when running so this exercise will help relieve extra tension.
How to do a Calf Self Muscle Release
Quick Description: Seated on the floor with your legs straight out in front of you about hip width. Place the ball under one of your calf muscles. Try to put the ball a little more towards the outside of the muscle or roll your leg outwards slightly to put more pressure on the outer calf muscle. Place your hands behind you and you can add pressure by lifting up onto your hands slightly. Move the foot and ankle around gently to apply movement under the pressure of the ball. Repeat on the other side.
Starting Position: Let’s start seated on the floor with your legs straight out in front of you. You can lean back against a wall or other sturdy object for support if needed.
To Perform the Exercise: Place the ball under your lower leg at the thickest point. You can move the ball around to several different spots as needed. Look for the spots that are the most tender or sensitive and try to work in those areas. With the ball under your calf, you can pump your foot by pointing your toes toward the room in front of you, and then pointing them back toward you in sequence. Other motions can be applied such as pointing your toes toward the ceiling and drawing circles, rolling left and right like windshield wipers, or turning the bottoms of your feet toward each other. Move the ball around to different points, and then switch to the other leg.
Muscles Targeted: Gastrocnemius and Soleus (Calf)
Ways to Increase Intensity: If you want a little more tension, you can put your hands flat on the floor by your hips and lift your buttocks a few inches off the ground. This will shift more of your weight to the point where your leg is making contact with the ball thereby increasing the pressure. Try not to over do this however as too much tension can be problematic if extreme. It should be uncomfortable, not painful.
Ways to Decrease Intensity: If your muscles are extremely sensitive, you can use a softer object to begin with, such as a tennis ball which has a little more give.
Common Mistakes: One common mistake with this and other self release exercises is rushing through the process. It is not very comfortable, so the natural tendency will be to get it over as quickly as possible. However, if you take your time and go slowly, taking deep breaths, and really connecting your mind to the muscles you are working open, you will find a much better return on your effort.