Labor Prep: Your 3rd Trimester Foam Rolling Tips
- Kira Kohrherr
- Jun 07 2016
- 0 comments
Is your due date quickly approaching? More and more, women are using fitness equipment (compression socks; physioballs) to prep for baby’s arrival. Here are top tips from TriggerPoint on preparing key muscle groups that will be integral in active labor and delivery.
Grab a chair! Top STK Uses
-
Target the Hamstrings: Begin by sitting near the edge of a chair or a bench. Place the STK under the thigh, on the hamstring muscle and hold with a palms up grip. Apply pressure to the hamstring by pulling the STK up. Slowly roll the STK up or down, holding pressure on tender spots for at least 30 seconds. Then, perform two circular motions with the STK in each direction. Repeat on the other side.
-
Quads/Hip Flexors: Begin by sitting in a chair or bench. Extend the knee on the leg to be rolled. Place the STK on the quadriceps near the hip and apply pressure. If more pressure is needed just press down harder. Then slowly begin to roll (about an inch per second) by pushing the STK away from the hip, then pull back. This should be a small motion to focus on the muscles near the crease of the hip. If a tender spot is found, hold pressure for at least 30 seconds. Then, perform two circular motions with the STK in each direction. Repeat on the other side.
-
Low Back/QL: While sitting in a chair or a bench, place the STK on the low back. The STK will be angled slightly to not apply too much pressure directly on the spine. Then, slowly roll the STK up and down, holding on tender spots for at least 30 seconds. Then perform two circular motions in each direction. Repeat on the other side.
On the Wall!
Low Back with the MB5:- Begin by standing near a sturdy wall. Place the MB5 just above the hip and a couple of inches from the spine. Lean into the MB5 making sure to manage the pressure applied. Slowly roll the body up and down by performing a small squat motion and standing back up. Hold on tender spots for at least 30 seconds. Next, perform two small side-to-side motions by shifting the hips side to side. Repeat on other side.
Want to foam roll? Trigger Point is offering 20% off all products to FitBump readers May 11 (#FoamRollingDay!) through mid-June. Use code FitBump20.
