#NetflixAndStretch

#NetflixAndStretch

This at-home mobility routine will be key to accelerating recovery and reducing the risk of injury. Your task is to perform a minimum of 10 minutes of the prescribed mobility work each night while watching TV. This 14-day mobility & recovery program can be repeated indefinitely as it will address your whole body over the course of the fortnight.

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#NetflixAndStretch
  • Foam Rolling 101

    Why foam roll?

    - Healthy tissues should NOT be painful to the touch
    - Address tissue quality above & below painful joints by finding & releasing hot spots or trigger points
    - Increase blood flow to and relax sore and tight muscles (not about getting rid of scar tissue)
    - Activating parasympathet...

  • Day 1: Feet & Toes

    Perform this routine for at least 10 minutes total (5 minutes per foot). First spend 5 minutes rolling the bottom of your foot (plantar fascia) on the peanut or lacrosse ball (2.5 minutes/side). Then spend another 5 minutes (2.5 minutes/side) on the toe re-animator. If this is really painful/prob...

  • Day 2: Calves & Ankles

    These drills are so important if you have a history of ankle or knee pain. And they will dramatically improve performance when squatting, running or jumping. Do a minimum of 10 minutes total tonight while watching TV (5 minutes massage & 5 minutes mobility). If you find this to be a very problema...

  • Day 3: Knees

    These drills are so important if you have a history of knee pain. And they will improve your pain-free range of motion on squats and lunges. Do a minimum of 10 minutes total tonight while watching TV. If you find this to be a very problematic area, consider doubling the amount of time on each sec...

  • Day 4: Hamstrings

    If you have a history of back pain or trouble touching your toes, these drills are a must! Spend a minimum of 10 minutes total working these tonight while watching TV. If it's particularly problematic for you, consider doing them other times of day too or pre-workout.

  • Day 5: Glutes

    If you sit a lot or have a history of back/hip pain, these drills are a game-changer! Spend a minimum of 10 minutes doing these tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day too or pre-workout.

  • Day 6: Quads

    These drills are a must if you have knee pain or trouble lunging or squatting. Do them for a minimum of 10 minutes tonight while watching TV. If you find this area to be particularly problematic, consider doing it at other times of day too or pre-workout.

  • Day 7: Adductors/Groin

    These drills are a must if you have inner hip/thigh pain or trouble squatting or lateral lunging. Do them for a minimum of 10 minutes while watching TV. If you find this to be particularly problematic, then consider doing it at other times of day or pre-workout.

  • Day 8: Hips

    These drills are a must if you have hip or back pain or sit a a lot. Do them for a minimum of 10 minutes while watching TV tonight. If you find this to be particularly problematic, then consider doing it at other times of day or pre-workout. Only do the psoas/diaphragm massage work post-workout o...

  • Day 9: Spine

    Give your spine (and the surrounding tissues) some love tonight while watching TV. Do 2-5 minutes on each of the following segments: lumbar spine (low back), thoracic spine (mid-back), & traps/neck/cervical spine. If you find any of these areas to be particularly problematic, consider doing them ...

  • Day 10: Pecs

    These drills are a must if you have poor posture or shoulder pain or you've done more presses, dips, and pushups than you care to count. Do them for a minimum of 10 minutes tonight while watching TV. If you find these to be particularly problematic, consider doing them at other times of day or pr...

  • Day 11: Lats/Rear Delts

    These drills are a must if you have shoulder pain, trouble getting your arms overhead, or do lots of pullups, rows, deadlifts, and carries. Do them for a minimum of 10 minutes tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day or ...

  • Day 12: Triceps

    These drills are a must if you have elbow pain or trouble getting your arms overhead. Do them for a minimum of 10 minutes tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day or pre-workout.

  • Day 13: Biceps

    These drills are a must if you have elbow or shoulder pain or do lots of rows, pullups, and curls. Do them for a minimum of 10 minutes tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day or pre-workout.

  • Day 14: Forearms & Wrists

    These drills are a must if you have elbow or wrist pain or do a lot of gripping. Perform them for a minimum of 10 minutes tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day or pre-workout.