It’s time to roll out stretching routine
FLEXIBILITY: How to help joint mobility
Whether it’s my sons, the teams of athletes that I work with or school groups to whom I’ve given presentations, I always encourage young people to stretch regularly. I appreciate the endless benefits of improved flexibility and joint mobility and I know how much better their bodies will feel if they spend some time stretching.
The lack of follow-through by these young people leaves me with the distinct impression that stretching just isn’t cool. Trust me, I get it. Stretching isn’t overly stimulating. There’s not a lot going on during most stretching activities, and there are no cool gadgets to use.
Fortunately, there’s a very popular trend in soft-tissue therapy that provides most of the flexibility and mobility benefits of stretching while being much more dynamic and engaging. All of the top athletes I’ve met perform this therapy regularly.
Usually referred to as “rolling out,” this soft-tissue therapy is something that almost anyone can do to improve their tissue health, muscle flexibility and joint mobility. There are a variety of different training tools that can be used, and the different parts of the body may respond more to one tool over another.
This week and next, I’ll share favourite techniques for soft-tissue rolling around the body’s major joints.
This week I’ve asked high school football player Leon Kyoya to demonstrate rolling techniques for the muscles around the hip joints.
Always remember to warm up thoroughly before stretching or rolling, and consult your doctor about any changes to your exercise routine.
Adductor
The adductor muscles are important in hip function. The location and function of these muscles allows them to pull the leg bone inward, closer to the pelvis and the other leg. This is necessary for stability and strength, but if these muscles get too tight they can restrict mobility of the hips and pelvis. When rolling these muscles out, I find a firm roller is the best tool.
Start by lying on your stomach and bend your left leg slightly outward to the side. Support the weight of your upper body on your forearms and try to keep your spine and head in neutral alignment. Place the roller underneath the leg and across your left inner thigh, so that the weight of your leg presses down on the roller.
Gently roll your body slightly sideways so the roller moves up and down the inside of your leg. Because the muscles of the adductor group run from your groin downward toward the inside of your knee, you could find tight, sore areas anywhere along this area. Spend a little more time on the areas that feel particularly tight.
Roll each leg for approximately 45-60 seconds.
Tensor fasciae latae
This small muscle, usually called the TFL, is involved in a number of movements of the hip joint. When this muscle gets too short and tight, it can restrict hip rotation, extension and adduction.
Because the TFL is small and is located between sensitive bony structures of the pelvis and hip, a ball is more effective than a roller for getting into the soft tissue. I recommend using a rubber softball.
Start by lying on your stomach and supporting your upper body on your forearms. Place the softball under the outer edge of the front of your left hip. The location should be where the change pocket of your jeans would be. Put gentle pressure at first, then gradually increase. Roll each side for 45-60 seconds.
Glute medius/minimus
The small muscles of the glute medius and minimus are important stabilizers of the pelvis when you’re standing on one leg. By regularly rolling these muscles, you can improve circulation and soft-tissue mobility.
Start by lying on your right side with your upper body supported by your right elbow. Bend your left leg and place your foot behind your right knee. Lift your hips and place your roller under your high upper/ outer glute, behind your hip bone.
You should be rolled slightly backward so your hips are open toward the ceiling. Roll your weight slightly up and down (from head to toe). Roll each side for 45-60 seconds.