Incorporate more movement into your day by moving while still sitting at your desk. All of these stretches and self-myofascial release techniques are easy to do while on the computer or phone.
Seated Arm Reach Matrix
Seated Cervical Spine Matrix
Seated Thoracic Spine Matrix
Seated Lumbar Stretch
Self-Myofascial Release: Suboccipitals
Self-Myofascial Release: Neck
Improve strength and power with activity-specific exercises in all three planes of motion.
Push-Up Position with Pelvic Driver
Common Lunge Matrix with Same Side Rotational Reach at Shoulder Height
Standing Ab Matrix
Overhead Single Leg Stance with Toe Touch Squat
Functional, dynamic stretching in all three planes of motion is a more active and specific way to loosen up your body before a workout, expedite recovery post-workout and improve flexibility and joint mobility.
Common Lunge Matrix Stretch
3D Hip Flexor Stretch
3D Calf Stretch
3D Adductor Stretch
Self-myofascial work with a foam roller provides relief from muscle pain & soreness; increases flexibility & strength; accelerates recovery; and releases knots, trigger points and adhesions that can result from training. Use the GRID foam roller (more info at tptherapy.com) to roll 1-3 minutes on each muscle group, implementing breathing techniques for relaxation and more effective results. Rolling techniques can be performed before and after exercise.
Foam Rolling: Quad
Foam Rolling: Calf
Foam Rolling: Glutes and Piriformis
Foam Rolling: Thoracic Spine