Proper Beginning: Foam Rolling & Mobility

Let me take you through what is included in the first phase of a warm-up at Digman Fitness and is done before movement prep and dynamic stretching:

1. Foam Rolling

This is essential for releasing tension and adhesion built up in our muscle bellies that prevent us from optimal movement. Some of the important areas include:

• Calves (important for optimal ankle & foot health)
• Hamstrings (aiding in a proper hinge while working out)
• Quads/Hip Flexors (IT-band health, low back pain prevention, knee pain prevention, hip mobility)
• Glutes (Sciatic nerve, hip flexibility, proper squat improvement)
• Upper Back/Lats/Rotator Cuff (range of motion in shoulders and scapula, rotator cuff injury prevention)

2. Mobility (Using a foam roller)

• Thoracic Extensions (aiding in proper movement of the upper back and shoulders for correct technique enhancement)
• Side-Lying Windmills (great thoracic and torso mobility exercise!)

These exercises are the 'little things' that keep us moving better in 'everyday life' as well as performing exercises more effectively in the gym. A very smart approach to a solid routine.