Explore Ways You Can Stay Hydrated and Stay Mobile
Plantar Fasciitis Release
Take a simple roller like Mobility Mate or a bouncy ball and roll out your fascia first thing in the morning. Rx: 1. Grab your Mobility Mate or a bouncy ball. 2. Place massage apparatus on floor below your foot. 3. Apply downward pressure on your foot, while gently rocking back and fourth. 4. 1:00-2:00 of free-flowing massage therapy for quick relief throughout the day. Most effective first thing in the morning. Improves: Plantar pain.
Your adductors (a combination of 5 muscles) are bigger than your hamstrings and only slightly smaller then your quadriceps, which means they can create incredible power and unfortunately, if over tightened can pull bones out of alignment. If you don't have a Mobility Mate a foam roller to a large rigid water bottle will work as well. Rx: 1. 2-3 minutes of release on both legs. 2. Move massage apparatus up and down your leg, extending and flexing your leg several times. 3. Be sure to take deep inhales and long exhales when taking your legs through this motion. Improves: Tight adductors on one side can make it difficult to hold the pelvis level which means the opposite hip will likely drop down as you walk. This can result in hip pain and lead to a further imbalance as your body tries to compensate for the tight muscles.
Your extensor muscles of the forearm can become inflamed and stressed by repetitive activity involving the hands including, tennis, golf, or even typing. Any position that causes constant contraction (squeezing) of the hands could eventually lead to pain if not properly addressed. All those hours on your laptop and cell phone come at a price. Always remember to exhale when applying pressure for a deeper massage. Rx: 1. Grab your Mobility Mate or a lacrosse ball. 2. Place massage apparatus on a flat surface then place your arm on top. 3. Apply downward pressure of your arm. Begin with a closed fist then slowly open and close for maximum relief. 4. 1:00-2:00 of free-flowing massage therapy for quick relief throughout the day at work. Improves: Wrist, forearm, and relief for the muscle/tendons of the hand.
Lower Back Release
For this mobility exercise we are using the modular roller from the Mobility Mate water bottle. If you have a foam roller laying around, feel free to use that as well. This is a slow-roll mobility flow. Meaning we are taking our body through an active, guided range of motion sequence. Rx: 1. Exhale when you roll out to the side. 2. Face the palm of your hand up. 3. Turn your head with your chest following for a deeper release on your lower back. Improves: Pain associated with your lower back.
If you sit at a desk for a living, this exercise is a must. With just 2-3 minutes of mobility work you can alleviate neck pain, headaches, and tension from a forward head tilt position. If you don't have Mobility Mate, try using a lacrosse ball and gently rock it back and fourth. Rx: 1. Gently apply traction on your neck with your hand. 2. 3-5 head circles in each direction for warm up. 3. Take your Mobility Mate roller and move up and down the side of your neck. 4. 1:00 minute on each side. Improves: Neck pain and tension headaches.
Even when you aren't sore this is a great practice to help you find the bottom of your squat quicker. Rx: Roll your leg side to side, moving up and down your calf muscle. Variation 1: Cross your opposite leg over your shin to add pressure. Variation 2: Contract or relax your muscles. Variation 3: Point and flex your toes. Variation 4: Add weight by asking a partner to lean down gently on your legs, adding more pressure. Try: 1-2 minutes on each calf. Improves ankle range-of-motion, calf tightness, and ankle pain.
This is a great mobility exercise and can be performed with a basic massage roller. Try hitting this recovery exercise after a heavy day of lifting legs. Rx: 1. Place roller between your quad and the floor and rock up and down. 2. Try turning foot outwards while rocking up and down to target your hip adductors (brevis, longus, and magnus). 3. To add a bit more pressure to your practice, slowly lift your foot off the ground adding more weight to massage relief. Improves: Leg extension and explosiveness
Shin Splint Relief
Perfect for all you runners out there. This self-massage technique can be administered using any massage apparatus. A massage stick is perfect for a more broad approach, while using a ball will provide a more targeted approach. If using a ball, be gentle at first and ease your way into applying pressure. Rx: 1. 1-2 minutes on each shin 2. Alternate dorsiflexion (pull toe up towards shin) and plantar flexion (pointing toes like a ballerina) of your foot while applying direct pressure. Improves: Shin pain.
What is Mobility Mate?
The world’s only self-massage water bottle designed for people who live on the go. Mobility Mate gives athletes and work professionals the power to achieve recovery anywhere, anytime