Phase 1: Eliminating restrictions

The first thing that has to be addressed when trying to restore normal movement patterns to eliminate pain is breaking up the restrictions in the fascial system that prevents muscles and tensdons from functioning properly. This program is designed to eliminate the most common restrictions I find in my patients using a foam roller. Yes it will hurt but it will also help exponentially.


Exercise 1: Thoracic Spine mobilizations using the foam roller:
Perform just how it is described in the video. Try to do at least 10-15 repetitions at as many spots between the base of the neck and base of the rib cage.

Exercise 2: Latissimus Dorsi Release
10-15 repetitions on each side

Exercise 3: Deltoid Releases
10-15 repetitions on each side

Exercise 4: Biceps Releases
10-15 repetitions on each side

Exercise 5: Oblique Releases
10-15 repetitions on each side

Exercise 6: Quadriceps Releases
10-15 repetitions on each side

Exercise 7: Hamstring Releases
10-15 repetitions on each side

Exercise 8: Hip Adductor Releases
10-15 repetitions on each side

Exercise 9: Hip External Rotator Releases
10-15 repetitions on each side

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