Rehab exercise

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Foam rolling adductors

Foam Rolling is a great rehab tool for all parts of the body. It can soften muscle adhesions leading to a faster recovery.

To foam roll the adductors, Lie on your stomach, supporting yourself with your elbows. Place the foam roller on the inside of your thigh. Roll back and forth 10-20 times. Be sure to concentrate on any "sticky" points.

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Foam roller calves

Foam Rolling is a great rehab tool for all parts of the body. It can soften muscle adhesions leading to a faster recovery.

To foam roll the calves, place the foam roller directly under the calf muscle. Roll back and forth 10-20 times. Be sure to concentrate on any "sticky" points. For more pressure, you can cross your other leg over the top (as pictured). Turning your foot in and out will make sure you hit all areas of the gastroc. You can do both legs and once, but doing each leg separately provides more pressure on that leg.

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Foam roller hamstrings

Foam Rolling is a great rehab tool for all parts of the body. It can soften muscle adhesions leading to a faster recovery.

To foam roll the hamstrings, place the foam roller directly under the hamstring muscles. Roll back and forth 10-20 times. Be sure to concentrate on any "sticky" points. For more pressure, you can cross your other leg over the top. Turning your foot in and out will make sure you hit all areas of the hamstring. You can do both legs and once, but doing each leg separately provides more pressure on that leg.

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Foam roller IT band

Foam Rolling is a great rehab tool for all parts of the body. It can soften muscle adhesions leading to a faster recovery.

To foam roll the IT Band, place the foam roller directly under outside of your thigh. Roll back and forth 10-20 times from the hip to the knee. Be sure to concentrate on any "sticky" points. For starters, have your top leg crossed in front to help relieve some of the pressure. The IT Band is very tight and sore on most people. Once you have become accustomed to rolling this area, then you can proceed to placing your top leg directly on top of the leg being rolled

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Re: Rehab exercise

Foam roller quads/hip flexors

Foam Rolling is a great rehab tool for all parts of the body. It can soften muscle adhesions leading to a faster recovery.

To foam roll the quads and hip flexors, lie on your stomach, supporting yourself with your elbows. Place the foam roller directly on your quad. Roll back and forth 10-20 times. Be sure to concentrate on any "sticky" points. Turning your foot in and out will help to get all the areas of the quad. To get more of the hip flexors, place the foam roller directly on the hip flexor muscles. Again, concentrate on any sore or tight spots

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Foam roller glutes

To foam roll the glutes, cross your right ankle over your left knee. Doing this will open of the glute muscles more. Lean slightly to your right to make sure you are hitting the gluteus medius. Roll back and forth 10-20 times. Be sure to concentrate on any "sticky" points.

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Re: Rehab exercise

Hip Adduction with Bands

Category: Rehab - supplemental

Muscles Targeted: Hip Region

Another great movement from Dick Hartzell at Jump Stretch. This is a great movement for those trying to overcome or prevent groin injuries.

Choke one end of the bad around the lower part of a power rack and the other end around your ankle. Step out so the band is pulling your leg away from your body. At this point pull your leg into your body, hold for a two seconds and return. You can get different feels and target different area by changing the angle of your toes. Try them all and see what you like best.

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Re: Rehab exercise

Hip Extension with Bands

Category: Rehab and supplemental

Muscles Targeted: Hips

This is one more exercise in the hip/band hip series. With this movement you loop the band around one end of the power rack (this end has to be choked around the rack) and the other around your ankle. Step forward so the band is pulling your leg back. With a straight leg pull your leg forward.

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Hip Flexion with Band<

Category: Rehab and supplemental

Muscles Targeted: Hips and quads

This is a very simple and very effective hip movement for the hip flexors.

Loop one end of the band around the base of a power rack and the other end around your ankle. Step away from the rack so the band is pulling your leg behind you. Keeping the leg straight pull in forward against the tension of the band.

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One Arm Cable Pull Over

Category: Rehab and Supplemental

Muscles Targeted: Shoulders and Lats


As with any movement listed in the rehabilitation section please check with your doctor or therapist to see if this movement would be a good choice for your program.

This movement is more for flexibility and Mobility of the shoulder than anything else. Weight is not a factor and should only be heavy enough to pull you through a full range of motion. By using a cable you will have an outward and downward pull causes a loaded stretch allow you to go through a wider range of motion. When you get stuck, hold the position for a 3 or 4 count and return to start position. With each rep try to go deeper.

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Re: Rehab exercise

Prone Shoulder Cable Pull

Category: Rehab - Supplemental

Muscles Targeted: Lats and Cuff

I could not come up with a creative name for this so I made it as simple as I could. I started doing this after many ART sessions. This is the same movement pattern the therapist was using while trying to kill me with ART. While I do not have the deep tissue pressure (as ART offers) I still have the movement and can use the weight to pull my arm through the full range of motion.







To do this lay face down on a bench at a slight angle from the cable machine. Let the cable pull your arm up and over your head in a half moon motion. Try to get more range of motion with each rep and hold the stretch position for a 3-5 count.

I have found 5-6 reps to be optimal with a 5 second stretch. Any more reps does not increase my ROM past the 5 rep but this can be different for you.

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Re: Rehab exercise

Shoulder Band Traction (bottom)

Category: Rehab

Muscles Targeted: Lats and shoulders

The owner of Jump Stretch Dick Hartzell first showed me this one years ago. I blew it off at the time and now regret it BIG TIME. For those who like to GO HEAVY this is a shoulder saver.

Hook the hand around your wrist so you ARE NOT holding it with your hands. Loop it around you wrist.

Loop the band around the bottom of a rack or heavy object so the shoulder and traps are being pulled. Now step back more and let the band pull your shoulder down. Hold this position and relax. When you think you are at your peak stretch position shrug your shoulder back, hold for a couple seconds and return.









Let it relax again, repeat this a few times until you feel you reached your peak position. When you get to this stage then start moving around. Twist in all directions allowing the band to pull the shoulder joint.

This process will take between 2-4 minutes per arm.

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Shoulder Band Traction (forward)

Category: Rehab

Muscles Targeted: Lats and shoulders

The owner of Jump Stretch Dick Hartzell first showed me this one years ago. I blew it off at the time and now regret it BIG TIME. For those who like to GO HEAVY this is a shoulder saver.

Hook the hand around your wrist so you are NOT holding it with your hands. Loop it around you wrist.

Walk back from the rack to the point you feel you shoulder and lat being pulled. Now step back more and let the band pull your shoulder forward. Hold this position and relax. When you think you are at your peak stretch position shrug your shoulder back, hold for a couple seconds and return.


Let it relax again, repeat this a few times until you feel you reached your peak position. When you get to this stage then start moving around. Twist in all directions allowing the band to pull the shoulder joint.

This process will take between 2-4 minutes per arm.

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Re: Rehab exercise

Shoulder Band Traction (overhead)

Category: Rehab

Muscles targeted: Lats and shoulder region

This is another exericse that I have found to make a huge difference in how my shoulder feels. This is very easy to set up. Grab a band and choke it over the top of a power rack. Then loop the other end around your wrist. You want this to be attached at the wrist so you are not grabbing the band but having the band pull you.

At this point let the band pull your arm up as high as you can get it. If need be, sit on the floor or on a bench. Let the back pull for a few second and then shrug your shoulder down and the let the band pull you back out again.

Repeat this several times until you feel you are at your max stretch. At this point begin twisting and moving your body around into different positions.

The average time per set will be close to 2-4 minutes per arm.

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Re: Rehab exercise

Shoulder Horn

Category: Rehab, Prehab

Muscles Targeted: Rotators

This probably needs to be done by just about everyone that lifts or plays sports. The Shoulder Horn allows you to perform a very strict external rotation.

This is best done before a training session or after. Either way, it is not time consuming. Perform 2-3 sets of 10-20 reps with a very light weight. In fact, many people can start by holding 2 1/2lbs plates.