Stretching Routine #1
Get Moving Level 1: Stretching Routine #1
(Scroll down for modifications and FAQs)
Quick Links:
feet, hamstrings glutes, quads, and inner thighs or return to Video 2: The Muscles.
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please do not begin with the workout videos. Make sure you watch the instructional videos first, before progressing to the workouts.
Is this exercise difficult?
In this workout/stretching video, we cover foam rolling. Less talking, more moving. If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
If getting down to the floor is difficult, watch this modification video on alternate ways to foam roll.
“I have seen an increase in my flexibility, less pain in my body when I stretch and foam roll. Most of all an overall sense of accomplishment because I showed up and did what I could. I am here to trust the process once more and not let any obstacles stand in my way.”
Frequently Asked Questions
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This is very common and that's totally normal, you have been holding onto these knots for many years! So go super gentle in the beginning, don't try to hold for too long just yet. If it feels hard to hold it even for 15 seconds, then don’t! Back off and find a comfortable hold time for yourself (even if it’s just 1 second). Eventually your body will acclimate to the process and those knots will dissipate!
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This is totally understandable. Foam rolling can be super intense. Before you give up on foam rolling, though, I encourage you to watch the modifications video. Using the tiger tail (or a tennis ball or a baker’s rolling pin) while standing or sitting in a chair can be very effective, since you control the pressure, it can be as light as you need.
However, some people simply can’t or don’t want to do foam rolling- and that’s fine! The alternative is to check out the static stretching video.
If neither of those options work for you, don’t give up. Please reach out to me, and we will find a way to stretch out those muscles. Or, ask around in the facebook group, I know that many members have found creative solutions- and they might work for you too.There is always a way!
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This is a really common problem, that our wrists are not yet strong enough and flexible enough to perform foam rolling. No worries though, we can work around it so you can foam roll and strengthen your wrists simultaneously.
Start by foam rolling on the wall or in the chair to avoid using the wrists- you can see how in the modification video here.
Keep working on that ab bracing. One of the reasons the wrists take the brunt of the pressure is because they are overcompensating for a weaker core. So, by practicing ab bracing, you will strengthen that core so it can hold you up on the foam roller, releasing pressure on those wrists.
You can work on strengthening those wrists. I have a special wrist strengthening bonus video that you can find here.
As you practice and find yourself getting stronger, try foam rolling on the floor again, you might be surprised at how quickly your body responds positively. Practice makes progress!
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No, you don’t need to avoid those spots- but you do want to be gentle with them. If the pain is too intense in a spot, move away from it slightly and the intensity will decrease while still working to release that tender spot. Also consider reducing the amount of time you're doing it, as it is likely overwhelming your muscles. Lots of water along with practice and it will get better!
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The simple answer here is no. Wait until your exhaustion passes, and then you can try again. Maybe on the next try you can do it for less time or with less pressure so it’s not so intense. Or maybe try using a different, less intense foam rolling tool. The goal is to find a way to foam roll without it causing so much exhaustion.
One of the most important things I want you to learn through this journey here is to trust your body. We have all been there. Second guessing our body's reactions is so normal for people living with chronic illness. Through various life experiences, we have been conditioned not to trust our own body and pain signals and to second guess our own pain. If it feels like too much? Then it is too much, no matter what anyone else tells you, or what you think is the way it “should” be. The solution is not to stop, but to back off. Do a little less. Make it less intense. Take extra rest days, as many as you need.
If you find the whole thing overwhelming and you don’t know what to do? Don’t worry, there are lots of resources. Email me, post on the facebook page, or reach out to a coach here
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Sometimes I recommend upper body foam rolling for people who are new, even though it's technically in Level 4. It’s in Level 4 because it requires a little extra mobility, flexibility and core strength than lower body foam rolling, so I wanted to prepare you for it. However, upper body can be a game changer for some members, and many Level 1 members have had success with it. So, if you think this might be good for you, check out Level 4 video #2.
A tight neck often comes from overuse due to weakened core muscles, where the upper body and neck have to do extra work to compensate for the limited capacity of the core. This creates stress and strain on the neck. So keep going with the program and as you get stronger, eventually your neck issues should get better.
However, I do have some specific neck stretches that might help relieve the strain as you work to strengthen that core. You can find them here in Level 2 Video #5
Another quick fix might be using magnesium cream on your neck muscles. You can read more about it and see some of my recommendations on the extras page here.
And finally... I urge you to check in on your breath. Sometimes when we are stressed we hold our breath without even knowing it and our shoulders and neck muscles clench up. Many of us walk around holding our breath all day long and we have no idea! So try some deep breathing and see how that feels.
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As foam rolling releases “locked up” muscles it is very common to also feel an emotional release. Our emotions can be stored in these locked up positions, and people with autoimmune conditions often have deep muscular pain memories, caused by years of heightened inflammation and misaligned posture. As we open up and begin our movement, these pain memories may be released. Acknowledge your feelings, cry if you need, and eventually, these emotional rollercoaster experiences will pass.
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People who are hypermobile still have tight fascia, and so I don't want you to miss out on the benefits of rolling because of your hypermobility. I would just make sure that a) you are rolling very gently- perhaps starting with the tiger tail and b) that you consciously work through the rest of the strength program simultaneously. I say this second part because people with hypermobility often love the feeling of rolling once they start, and they do it as the only thing. Strength training reduces hypermobility and secures your muscles and joints- Strength work should be the main focus of your days, but you can still get some benefits out of rolling too.
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You definitely can foam roll your upper body and it is just as effective as lower body foam rolling at relieving sore muscles, knots, stress and strain. In fact, I personally am obsessed with upper body foam rolling. However, I have placed it as the muscles video in Level 4, because it requires a little extra mobility, flexibility and core strength than lower body foam rolling, so I wanted to prepare you for it.That said, sometimes I recommend upper body foam rolling for people who are new to the program , even though it's technically in Level 4. Upper body can be a game changer and many Level 1 members have had success with it. So, if you think this might be good for you, check out Level 4 video #2 and see what you think. As always, you can email me or post a message on the facebook page if you want to know more about whether upper body foam rolling is right for you.
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Ok, so I think you need to back off rolling the backs of your legs. Perhaps even stop for now. Black and blue marks are never good.
Not feeling anything back there is an indication that your hamstrings are very weak. So, our goal is to get those hamstrings to wake up!
Have you tried video 3 (foot/ankle) or video 4 (hips/glutes) yet? Those videos will start to wake up those legs. Once we get the hamstrings to wake up, you will begin to feel something back there.
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Depends on how severe your osteoporosis situation is. If you have severe osteoporosis, then too much pressure while foam rolling can be unsafe. I would first check with your doctor before starting a foam rolling practice. If your doctor gives you approval, I would begin using the tiger tail first rather than foam rolling on the floor. The tiger tail tool is much more gentle and you can control the pressure more easily.