Foam Roller Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques

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Overview

AMPLIFY YOUR STRETCHES AND EXERCISES USING THE FOAM ROLLER

Once used exclusively in physical therapy settings, the foam roller has made its way into yoga and pilates studios, gyms and homes. With this simple device, you can:

•Improve core strength
•Increase flexibility
•Release tension
•Alleviate pain
•Rehabilitate injuries

Foam Roller Workout offers 50 effective exercises paired with clear captions and step-by-step photos that will help you ...

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Foam Roller Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques

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Overview

AMPLIFY YOUR STRETCHES AND EXERCISES USING THE FOAM ROLLER

Once used exclusively in physical therapy settings, the foam roller has made its way into yoga and pilates studios, gyms and homes. With this simple device, you can:

•Improve core strength
•Increase flexibility
•Release tension
•Alleviate pain
•Rehabilitate injuries

Foam Roller Workout offers 50 effective exercises paired with clear captions and step-by-step photos that will help you roll your way to better posture, balance and relaxation. In addition, special programs will enhance your sporting life, whether you hit the track, the court, or the slopes.

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Product Details

  • ISBN-13: 9781569759257
  • Publisher: Ulysses Press
  • Publication date: 4/1/2011
  • Pages: 144
  • Sales rank: 156,509
  • Product dimensions: 7.30 (w) x 9.00 (h) x 0.40 (d)

Meet the Author


Karl Knopf is the coordinator for the fitness therapist program at Foothill College of California.
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Table of Contents

Part 1 Getting Started 7

Foam Roller: The Magic Bullet? 8

Why Use Foam Rollers? 9

Choosing a Roller 11

Before You Begin 12

Part 2 The Programs 17

General Fitness 21

Proper Posture 22

Hamstring Flexibility 23

Shoulder Flexibility 24

Baseball/Softball 25

Basketball 26

Boxing/Mixed Martial Arts 27

Cycling 28

Football/Rugby 29

Golf 30

Running/Jogging/Hiking 31

Rowing/Kayaking 32

Skiing: Downhill/Cross-Country 33

Swimming/Surfing 34

Tennis/Racquetball 35

Part 3 The Exercises 37

Seated Series

Pelvic Tilt 38

Ankle Sequence 39

Lying Series

Supine Orientation 40

Supine Stabilization-Arms 41

Supine Stabilization-Legs 42

Supine Stabilization-Combination 43

Supine Marching 44

Supine Pelvic Lift 45

Pelvic Lift Marching 46

Supine Leg Press-Out 47

Supine I, Y & T 48

Supine Bench Press 49

Supine Fly 50

Prone Reverse Fly 51

Push-Up 52

Plank to Pike 53

Spine Extension 54

Side Salutation 55

Kneeling Series

Mad Cat 56

Pointer Sequence 57

Hip Flexor Stretch 58

Kneel Stance 59

Wrist Stretch 60

Standing Series

Roller Squat 61

Roller Stand 62

Standing Slide 63

Standing Mini Squat 64

Standing Ball Pick-Up 65

Tightrope Walk 66

Rock and Roll 67

One-Leg Balance 68

Sword Fighter 69

Frontal Raise 70

Lateral Raise 71

Skiing 72

Compound Skiing 73

Rotator Cuff Exercise 74

Obstacle Course 75

Tightrope Challenge 76

Massage Series

Gluteal Massage 77

Quad Massage 78

Iliotibial Band Massage 79

Inner Thigh Massage 80

Calf Massage 81

Hamstring Massage 82

Arch Rocks 83

Upper Back Massage 84

Forearm Massage 85

Lat Massage 86

Neck Massage 87

Index 89

Acknowledgments 95

About the Author 95

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  • Anonymous

    Posted March 30, 2013

    Orion

    *he begins to slide his hands up her shirt*

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