Exercise of the Month: August

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by the JCC Association and One Club

Need some exercise inspiration? Our June Exercise of the Month is the upright row (beginner and advanced levels below)!

FOAM ROLLING, FLEXIBILITY & RELEASE

Muscle Group: Glutes, IT band & thoracic spine

HOW TO STRETCH AND RELEASE THE GLUTES:

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1. Place glutes on the foam roller, propping yourself up with your arms.
2. Roll from upper glute to upper hamstring.
3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%.

HOW TO STRETCH AND RELEASE THE IT BAND

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1. Position yourself on your side, lying on the foam roller, with your bottom leg slightly off the floor.
2. Roll just below the hip joint down the lateral thigh to the knee.
3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75

HOW TO STRETCH AND RELEASE THE THORACIC SPINE

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1. Lie supine (stomach to sky) with the upper back on the foam roller.
2. Relax the body over the foam roller, with arms crossed over the chest and shoulders relaxed toward the ground.
3. If a tender point is located, stop rolling and rest on the tender point until pain decreases by 75%.

BENEFITS: 

Foam rolling releases muscle tension in affected areas, allowing muscles to repair and return to their correct lengths.