Listed below are four activity categories. These techniques are specifically designed to work with each other. Meaning that the foam rolling techniques can be paired up with stretches to help alleviate overactive, sore, and tight muscles. The strengthening techniques are used to do just that, strengthen muscles that are weak. The miscellaneous category has activities that don't necessarily fit in the other categories but are beneficial in other ways. Although all of our activities are safe when performed properly, we recommend that you consult your physician before trying these activities.
These activities should be used when you have a muscle or tendon that feels tight and sore. These tight and sore muscles are usually overactive and they get that way from repetitive activities. Most athletes practice specific movements to get better at them and if you practice a specific motion enough times your muscles may tighten up and become unbalanced. Not all tight muscles should be foam rolled but generally it's the tight ones that need it. Try one or two of these activities, we guarantee they will help.
How to use a foam roller. Our videos accurately demonstrate how to foam roll specific areas but remember that we recommend that you roll until you find a "hot spot " which is the most tender spot in the muscle. Once you find that spot you should stop and hold yourself on that spot. It is best to start by holding for at least 30 seconds. You can hold it until the tenderness reduces which is usually between 30 -120 seconds.
Where to get a foam roller. There are many manufacturers who make foam rollers and you can easily order one through a reliable online retailer. We suggest you start with a 36 inch long x 6 inch diameter foam roller. Foam rollers vary in size, color, and firmness. The color usually corresponds to the firmness but this may vary by manufacturer. We suggest that you start with a less firm foam roller which is usually the white color. If white is too soft and doesn't create enough pressure then move towards the black foam roller or a firm or extra firm foam roller.
These activities should be used when you have a muscle or tendon that feels tight and sore. We recommend that you foam roll a muscle before you stretch it because it will help make your stretch more effective. Our stretches are specifically designed to address a single muscle or muscle group to help correct for movement imbalances. Not all tight muscles should be stretched but generally it's the tight ones that need it. Try one or two of these activities, we guarantee they will help.
How to do PSM stretches. Our stretches should be held for 30-60 seconds and repeated 2-3 times. It is best to do this immediately following a workout session. It is ok to do these stretches prior to exercise but depending on the activity you may need to follow it with a dynamic warm up. These parameters may vary depending on the person and other variables.
Our strengthening activities are created to fulfill a specific need for that muscle or muscle group. Many of these activities can be grouped together to assist you in recovering from an injury. There are varying levels of difficulty and we recommend you perform the activities that you feel comfortable with. Some techniques require the assistance of a professional which is indicated within the video. Each exercise has its own recommend sets and reps which we have pre-defined. These sets and reps may change depending on each individual situation.