Total Foam Rolling Techniques by Steve Barrett

Author:Steve Barrett
Language: eng
Format: epub
ISBN: 9781472911483
Publisher: Bloomsbury Publishing
Published: 2014-09-09T04:00:00+00:00

exercise 12 hamstrings roll into your groin

• erase • invest • maintain – macro

I am sure most people have an oversimplified view of the muscles in the upper leg: hamstrings, quadriceps and then some little muscles in the inner and outer thighs. However, if you think about the diameter of the average well-developed leg the reality is there are multiple layers of muscles that make up the overall construction of the thigh. This move aims to get directly at one of these deeply buried muscles. It has an extremely long name: semimembranosus (pronounced sem-ee-mem-brah-no-sus). Its role is to give us huge amounts of drive through sideways movements, for example a tennis player side-stepping across the court is placing huge demands upon this muscle.

• You can only roll one leg at a time because to get at this muscle you have to open your legs and position the roller as close to your groin as you can get it.

• Shift your hips until the weight is pushing hard into your groin, then with your arms reaching in front of you, pull yourself forwards, keeping your foot parallel to the floor.

• When you get just above your knee, reverse the movement.

!tricks of the trade

Wriggle and wiggle! Foam rolling movements generally look ‘neat’, but to get the roller right into your groin area, it can help to wriggle around so that you ensure the roller makes contact as deeply as possible (where the sun doesn’t shine!).

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