This routine is ideal for promoting muscle recovery or can be used before engaging in physical activity. Some examples include before and after shift, before and after workouts, and on rest/recovery days
Complete the following exercises using a Foam Roller and/or Massage ball:
1) Foam Roll, Glutes
2) Foam Roll, Hamstring
3) Foam Roll, Calf
4) Foam Roll, Quads
5) Foam Roll, IT Band
6) Foam Roll, Adductors
7) Foam Roll, Shin
8) KEY POINT: Spend 20 – 45 seconds per muscle group. Anything less or more will have a limited effect. Spending too much time on any muscle group may damage the muscle.


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