Schaumburg High School Sports Medicine STEP 1

Prepared by Michael DeVries Illinois

STEP 2

Access your exercises online! Visit URL: www.medbridgego.com Enter Access Code: FH2C8ADE

Quadriceps Mobilization with Foam Roll Setup Begin by lying on your stomach with a foam roller under your upper thigh. Your elbows should be supporting your body, and your other leg can be resting on the ground. Movement Now very slowly roll your leg back and forth over the foam roller. Tip Make sure to keep your back straight during the exercise.

STEP 1

STEP 2

Hamstring Mobilization with Foam Roll Setup Begin sitting upright with one leg bent, your other leg straight, and a foam roller under your thigh. Movement Push yourself off the ground with your arms and slowly roll your thigh back and forth over the foam roller. Tip Make sure to keep your movements slow and controlled.

STEP 1

STEP 2

Sidelying IT Band Foam Roll Mobilization Setup Begin lying on your side with your hip resting on a foam roll, your upper leg crossed in front of the other, and that foot resting on the ground. Movement Slowly roll the side of your leg up and down the foam roll. Don't roll past your knee. Tip Make sure to keep your back straight throughout the exercise.

STEP 1

STEP 2

Calf Mobilization on Foam Roll Setup Begin sitting on the floor with a wrapped foam roll under both of your calves. Movement Roll your calves back and forth along foam roll. Tip Make sure to use just enough pressure that you feel a stretch but no pain.

STEP 1

STEP 2

Calf Mobilization with Small Ball Setup Begin sitting in an upright position on the floor with one knee bent and your other leg straight, resting with a tennis ball under your calf. Movement Lift your body off the ground and slowly roll your calf over the tennis ball. Tip Make sure to apply just enough pressure to feel a stretch but no pain.

STEP 1

STEP 2

Hip Flexor Mobilization with Foam Roll Setup Begin lying face down on your elbows, with a foam roller resting under the front of your hip. Movement Roll your hip and upper thigh back and forth over the foam roller, using your arms for support. Tip Make sure to keep your movements slow and controlled.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your physician.

Page 1 of 2

07/20/2016

Schaumburg High School Sports Medicine STEP 1

Prepared by Michael DeVries Illinois

STEP 2

Access your exercises online! Visit URL: www.medbridgego.com Enter Access Code: FH2C8ADE

Gluteus Mobilization with Foam Roll Setup Begin sitting on a foam roller. Movement Lean back and slightly toward one side, using your arms for stabilization, then roll yourself back and forth over the foam roller. Tip Make sure to keep your movements slow and controlled.

STEP 1

STEP 2

Seated Plantar Fascia Mobilization with Small Ball Setup Begin sitting in a chair with your foot resting on a small ball. Movement Gently roll the middle of your foot forward and backward over the ball, in between the ball of your foot and your heel. Tip Make sure to use just enough pressure that you feel a stretch but no pain.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your physician.

Page 2 of 2

07/20/2016