Week 129: Foam Rolling Glutes

You've gone hard all shred season and your muscles are strong but are definitely worked and needing of some solid recovery. So, this month's theme is Let's Talk Recovery!

Exercise: Foam Rolling Glutes

Purpose: To improve muscle tissue quality, hydration and mobility of the glutes and hip rotators

Who It's For: Snowboarders, skiers, splitboarders, alpine tourers, cross-country skiers, snowshoers, and lodge squatters too!

Why We Love It: Because we need to recover when we push it to the limits! And also when we don't.

Procedure:

1. Place the foam roller on the floor and sit on it so it's under one glute, or butt muscles. Keep your hands behind you for support

2. Cross one ankle over the opposite knee in a figure 4 position to expose the working glute to the foam roller

3. Lean slightly toward the side you're rolling and use your arms and planted foot to move your body back and forth very slowly and steadily, about 1 inch per second.

4. Roll from the top of your glute down toward the sit bone

5. Pause on tight spots. Once you find a tender spot, stop and hold pressure for about 10-30 seconds, breathing slowly in through your nose and out through your mouth letting the muscle and your whole system relax

6. Repeat on the other side

Want more? Let's work the whole lower body with this Lower Body Foam Rolling sequence.

*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.

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Burlington, MA 01803

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