The Daily EDGE : Wednesday, March 25, 2020 - Your Home Routine Continued

Good morning. Today I wanted to spend more time getting into the flexibility/mobility portion of your home routine. Though you want to practice the total routine 2 to 3 days a week, the self massage and stretches should be performed everyday. Now more than ever.

Again, I have also started making more personalized plans for each client as well and emailing over, just ask and I will do that for you.

I have located many YouTube videos that do a great job of explaining the individual massages, stretches or exercises. I will also be doing my own videos when necessary.

You can follow and click each ‘blue button’ to see the information.

Stay Strong, Derek

Please review and Print the full PDF routine, click Edge Home Flexibility and Exercise Routine BUTTON below:

Today I am adding all 4 foam roller flexibility exercises from the home routine below. CLICK EACH VIDEO TO WATCH:

Once again, I can not stress this foam roller exercise enough. It is the reason why it is the first on the home workout routine. I have never seen one thing reduce lower back and knee pain/issues more than foam rolling the quads. This is because we have become a seated society; Now more than ever. Perform 2 times a day. And spend some time, find those tender spots.

The is a great video of the hip flexor roll. The difference here, compared to the quadriceps roll, is that you are staying at the top of the anterior thigh, and slightly towards the side - vs. the front and middle of the thigh. Like the quadriceps roll, this will help realign the pelvis, thus reducing stress on your lower back and knees.  Perform 2 times a day. And spend some time, find those tender spots.

When foam rolling your calves, make sure to lift your butt off the floor using the strength of you bent leg - only use your hands and arms for support. Immobile calves (ankles) can cause pain and compensations throughout the body.  Perform 2 times a day. And spend some time, find those tender spots.

When foam rolling the upper back the focus will be just above the lower back, and below your cervical spine. DO NOT roll your neck, and if you are comfortable you can roll the lower back. Make sure to support your neck and head with your hands keeping your chin down.  Perform 2 times a day. And spend some time, find those tender spots.

Another good low carbohydrate recipe from Home Chef. This one works great with frozen vegetables, which many of us are limited to right now. I recommend the Normandy frozen vegetables from Costco.