Rolling & stretching exercises after running
Release of tension in the area of the sole of the foot. A boon after long runs.
Plantar Fascia Massage
While standing, place the sole of the foot on the MINI. Slowly roll back and forth. Turn your foot also on the inner and outer edge.
Release of tension in the area of the shin muscles. For the prevention of shin splint syndrome.
Shin Massage
Get into the bench position. Place one lower leg on the DUOBALL. Turn the foot slightly inwards. Slowly roll back and forth.
Stretching the back of your thighs after a run to get blood flowing to your thighs. This way you will stimulate the regeneration of your thigh muscles and you will be fit faster for your next run.
Hamstring Stretch
Lie on your back. Put the MULTI BAND around one foot. Grasp both ends of the band with your hands. Stretch your leg. Bring the stretched leg up. Your leg is now perpendicular to the floor. Hold this position.
Release of tension in the calf area. To prevent calf pain and Achilles tendonitis.
Calf Massage
Angle one leg while sitting. Place the calf of the stretched leg on the MINI with BLOCK. Lift the buttocks off the floor. Slowly roll out your calf.
Release tension in the area of the front of the thigh. For the prevention of knee pain & the runner's knee.
Quads Massage
Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.
