LOVE THIS STRETCH!

I really just wanted to share this bit of info with you guys because as it has helped me, I think it will benefit you as well. Aside from stealing hugs and kisses from my beautiful niece and hanging out with the fam, this has been one of my most exciting and most lucrative things to do lately.  My body has thanked me big time.

I have been getting in anywhere between two and four extra stretching/recovery/regeneration sessions in per week at home with a heavy band, a lacrosse ball, a pvc pipe and a sweet wooden floor that allows for above average gliding skills during the SMR (self-myofascial release).

I cannot believe how healthy my joints, muscles and body feels after the last 3 weeks of these extra rejuvenation session.

I am thinking of filming some of these home office/training lab feel good sessions so be on the look out for some training footage of some serious damage control and heavy duty foam rolling without the foam.

The fun part about these sessions at home lately is I have been able to spend some quality time without interruption on a specific muscles and get the lax ball in there and than follow that up with a static stretch for that particular muscle group.  Many times I get sidetracked at when doing certain exercises at the gym.  Usually when I am squatting, benching or deadlifting people tend to let me be however when I am lounging on a foam roller or lacrosse ball I can get sidetracked by messages, questions, etc. So doing this type of workout at home for me is ideal because it has allowed the peace and quiet I am looking for in this type of recovery workout.  Some may actually benefit by coming to the gym to do this type of workout because that will give them the most peace and quiet and if that’s so than get you butt in and STRETCH!

The other thing I think that has been really effective and helpful during these at home stretch sessions is the choice of music I have been listening to.  This is not to say that it has not been a mixture however I have been stretching and foam rolling to music that feels relaxing and soulful at the time I start my home workout.  Sometimes it’s heavy music, some days its reggae, but most always it is something in my collection of tunes that has given me some really good experiences over the years and I can feel in my soul on that day.  This type of music selection has helped tremendously in relaxing and healing some muscle issues that I have been having.  Music is key and I think if you try this home workout you will feel exactly like I do which is refreshed and this feeling is priceless for many of us with such busy, hectic lives.

Lastly I think by adding in these home recovery sessions I have been able to spend more quality time playing and rolling around with my baby boys Harley & Titan. It is pretty neat being able to roll around and stretch while the boys are licking my face, wrestling each other, bullying me around.  They have really enjoyed having me down on the floor where they are like one of them.

Here is just a quick of the top of my head list of the exercises I do during these at home recovery sessions:

• Lax Ball SMR on calves, glutes, ITBand, hip flexors, hamstrings at certain spots, bottom of feet and anywhere that hurts
• Leg Swings both forward/backward and side to side
• Green Band 2 Way Hamstring Stretch
• 90/90 Hip Stretch on Floor
• 3 position Hip Flexor Stretch with Quad Stretch
• Side Lying Rib Pulls
• REPEAT Lax Ball SMR on rhomboids, lower/upper traps, rotators, delts, triceps, anywhere that hurts
• Green Band Shoulder Dislocators
• Standing No Money w/ Band
• YTWL’s
• Green Band Traction Stretches on each chest, shoulder and lat.
  

  THIS REALLY HURTS!

I have also included the following exercises if I felt good and need a good sweat and workout:

• Band Pull Aparts
• Single Leg Bridges
• Passive & Active Leg Lowering
• Scapular Pushups
• Close grip Pushups
• TRX Y-Raises
• TRX Rows
• One Arm KB Row (with various elbow positions)
• KB Swings
• KB Windmills
• Turkish Get Ups
• 1/2 Turkish Get Ups
• All Types of Planks

So if you are feeling beat up and run down than back off some heavy sessions and add in some regeneration sessions and you will feel WAY BETTER!

If you are not sure what some or any of these exercises above are than just post a comment or shoot us an email letting us know and I will be sure to put some fresh educational videos up for you guys.