A low back and sacroiliac (SI) joint release along that will provide relief from tension and pain in the low back and hips. This release also includes some techniques that will create some deep recruitment of the pelvic stabilisers which will allow the nervous system to learn how to more efficiently stabilise the pelvis. You should feel a tremor of these deep, hard to find muscles which turn on automatically. The goal is to allow the nervous system to find these muscles without the need for “sucking” or “scooping” or squeezing of the glutes – all methods that our conscious brain will use to incorrectly stabilise this area and in so doing create tightness and tension. Enjoy the work in this one and then enjoy the amazing release you have worked hard for!
A release that targets three muscle groups that can be very tight or inactive. Piriformis houses the sciatic nerve so definitely a muscle to keep hydrated and happy. The release of all three muscles can be very impactful in providing relief from pain and tension but also restoring range of motion in actions such as squatting.
A notoriously tight area are the quads (front of the thighs). Continued tightness will definitely cause discomfort and can lead to issues with how efficiently associated muscles or joints can function such as hamstrings and knees. This release can highlight some very tender areas so don’t overdo it. A pain level beyond a 4 or 5 would suggest the foam roller is a little intense. Safety of the low back, neck and shoulders are highlighted throughout so take care to listen to the cues.
Use the foam roller to hydrate and lengthen the notoriously tight muscles and connective tissues of the inner thigh. This area can be associated with hip dysfunction, knee pain and poor movement patterns if not moving well. Work at the level that suits you. Although commonly tender, the aim is not to feel excessive pain but to gently encourage the release of these tissues.
A release that incorporates a number of sequences to release the areas that are tight for most of us! The first part of this release will release tension in the low back and provide relief from pain. Progressing on to actively release the hip flexor incorporating ankle mobility. Finally a release for the quads. Enjoy all part of the entire sequence!
A simple, gentle and very effective release of the hips flexors and other muscles of the hip using the Franklin Balls. This will release all of the tension in the hips and low back using imagery and relaxation for maximum benefit. Lie on the floor before you commence this release - notice how your pelvis is feeling on the floor. Check in again after the release and notice the truly incredible difference. This release is a great way for the "desk dweller" to relieve the tension that can accumulate through hours of sitting and is just as valuable for an athlete looking for maximum performance and recovery.
Use the Franklin Balls to hydrate and mobilise the hamstrings and connective tissues. Quick and easy this release will instantly restore length and relaxation. Take a moment to sit on the floor before and observe the way your pelvis sits on the ground - can you feel your sit bones? Do you feel uncomfortable? Complete the release and compare again. Use this release in isolation or to relieve tension before and after training or a long day at the desk.
This release will hydrate the tissues of the feet and help to improve mobility. Your feet are hanging off your hips so the impact of this release will potentially be felt all the through to hips and low back. Take the time to compare one foot to the other - amazing!! Although a little more effective standing, this release can be done seated so can easily be done under the desk throughout the day.
Release and hydrate calves quickly and effectively using the Franklin Balls. This release is done kneeling so not suitable if that is not possible. This area is notoriously tight and can have a negative effect on movement patterns, recruitment of other muscle groups such as glutes and of course contribute to foot and joint pain. This release is effective on it's own and also as preparation for other stretches or movements you may be doing to maintain healthy calves.