Table Of Content

FOAM 2nd Edition ROLLER WORKBOOK Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques Dr. Karl Knopf Text Copyright © 2011, 2019 Karl Knopf. Design and Concept © 2019 Ulysses Press and its licensors. Photographs copyright © 2011, 2019 Rapt Productions except as noted below. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser. Published in the United States by Ulysses Press P.O. Box 3440 Berkeley, CA 94703 www.ulyssespress.com ISBN: 978-1-61243-886-3 Acquisitions: Keith Riegert and Kelly Reed Managing editor: Claire Chun Editors: Lily Chou, Shayna Keyles Proofreader: Lauren Harrison Indexer: Sayre Van Young Production: Claire Sielaff Cover design: what!design @ whatweb.com Photographs: © Rapt Productions except from Shutterstock.com front cover Mihai Blanaru ; page 23 wavebreakmedia; page 24 Albina Glisic; page 25 KBYC photography; page 26 Jacob Lund; page 27 Jon Osumi; page 28 Dean Drobot; page 29 Nicholas Piccillo; page 30 nullplus; page 31 Melinda Nagy; page 32 Daxiao Productions; page 33 Monkey Business Images; page 34 Vitalii Nesterchuk; page 35 Africa Studio; page 36 TORWAISTUDIO; page 37 Maridav Models: Lily Chou, Maya Craig, Lauren Harrison, Karl Knopf, Christopher Caruthers, Toni Silver, Nadia Velasquez Distributed by Publishers Group West PLEASE NOTE: This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The authors and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program. This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or other products mentioned or pictured within is claimed or suggested. All trademarks that appear in this book belong to their respective owners and are used here for informational purposes only. The author and publisher encourage readers to patronize the quality brands and other products mentioned and pictured in this book. Contents Part 1: Getting Started Introduction to Foam Rolling Choosing a Roller Before You Begin Part 2: Programs How to Use This Book General Fitness Proper Posture Hamstring Flexibility Shoulder Flexibility Baseball/Softball Basketball Boxing/Mixed Martial Arts Cycling Football/Rugby Golf Running/Jogging/Hiking Rowing/Kayaking Snowboarding/Skiing Swimming/Surfing Tennis/Racquetball Part 3: Exercises SEATED SERIES Pelvic Tilt Ankle Sequence LYING SERIES Supine Orientation Supine Stabilization—Arms Supine Stabilization—Legs Supine Stabilization—Combination Supine Marching Supine Pelvic Lift Pelvic Lift Marching Supine Leg Press-Out Supine I, Y, and T Supine Bench Press Supine Fly Prone Reverse Fly Knee Push-Up Push-Up Plank to Pike Spine Extension Side Salutation KNEELING SERIES Mad Cat Pointer Sequence Lower Back Stretch Hip Flexors Stretch Kneel Stance Wrist Stretch STANDING SERIES Roller Squat Roller Stand Standing Slide Standing Mini Squat Standing Ball Pick-Up Tightrope Walk Rock and Roll One-Leg Balance Sword Fighter Frontal Raise Lateral Raise Skiing Compound Skiing Rotator Cuff Exercise Obstacle Course Tightrope Challenge MASSAGES AND RELEASES Gluteal Massage Obliques Release Piriformis Release Hip Flexors Release Hip Flexors Release Supine Iliotibial Band Massage Quad Massage Inner Thigh Massage Hamstring Massage Hamstring Massage (Chair) Calf Massage Arch Rocks Neck Massage Chest Release Chest and Shoulder Release Upper Back Massage Upper and Lower Back Release Mid-Back Release Sacrum Release Forearm Massage Forearm Massage (Seated) Biceps Release Lat Massage Acknowledgments About the Author PART 1 Getting Started