Athletico Health Resources

For November’s Weekly Stretches I will teach you how to use a foam roller to stretch and self-massage the body.

If you do not own a foam roller I recommend purchasing one! It’s a very useful and affordable tool that can be purchased through one of our clinics. For the first week, we will be performing the Front Body Stretch, as well as a massage for the front of the thighs.

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The final stretch of the week for October, which will round out our partner stretching theme for the month, is called the Thai Massage Stretch. One partner will get a chest and inner arm stretch with this, while the other partner will get a slight chest and calf stretch.

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We will be performing the Revolved Forward Fold Partner Side Stretch for the third week of October. It is one of my favorites, as it stretches the sides of the body, the inner thighs, the hamstrings and the low back.

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The Month of October is all about partner stretching! Stretching is more fun when done with someone, so grab a friend and get ready to do the Wide Legged Straddle.

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In the third week of September we will be performing the Top of the Foot Stretch.

This is a bonus stretch because in addition to stretching the top of the foot, it stretches the shin muscles too! To perform this stretch you will need a sturdy chair. Please do not attempt this stretch if you have any foot or shin injuries.

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For the second week of September we will be performing the Sole of the Foot Stretch with a chair.

This exercise will stretch all the muscles on the bottom of the foot. Plus, this is a bonus stretch because it gets into the calf muscles as well! You will need a steady folding chair and a bit of wall space for this stretch.

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September’s stretch of the week will focus on an area that many of us neglect – our feet.

If you can bare weight on your feet that means they are holding up your entire body, which can be very stressful for them! Many of us don’t give our feet enough attention, and then we wonder why we have so many problems with them as we age. This month will focus on stretches to wake up and strengthen the feet.

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The final stretch for August features two self-massage techniques for the wrist.

You will need a tennis ball and a table or hard surface to perform these techniques. As always, prior to beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.

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