Kat's Self Maintenance Routine
Hi guys Kat here :)
With all this spare time on your hands you now have NO excuse for skipping that recovery routine!
I will share my go-to routine for you to take ideas from (or just copy!)
You will need:
• Mat
• Foam Roller - all over muscle loosener
• Spikey Ball - fantastic for specific spots
• Winning attitude
These exercises I like to do post run but you could also do them as part of your pre run routine as well.
1. Foam roller: each muscle group do 20-30seconds
-Calves, hamstrings, quads, ITB, lower back and upper back. I like to lay over the foam roller through my upper back for a good stretch!
2. Spikey Ball: Each section do 10- 20 seconds
-Glute max, Glute med and Piriformis.
-Proximal (upper) Hamstring attachment where it meets the Glute.
-TFL (muscle belly to the ITB) which can be located laterally to the hip bone.
Rhomboids (between the shoulder blades)
3. Stretches - hold 20-30 seconds
With all this spare time on your hands you now have NO excuse for skipping that recovery routine!
I will share my go-to routine for you to take ideas from (or just copy!)
You will need:
• Mat
• Foam Roller - all over muscle loosener
• Spikey Ball - fantastic for specific spots
• Winning attitude
These exercises I like to do post run but you could also do them as part of your pre run routine as well.
1. Foam roller: each muscle group do 20-30seconds
-Calves, hamstrings, quads, ITB, lower back and upper back. I like to lay over the foam roller through my upper back for a good stretch!
2. Spikey Ball: Each section do 10- 20 seconds
-Glute max, Glute med and Piriformis.
-Proximal (upper) Hamstring attachment where it meets the Glute.
-TFL (muscle belly to the ITB) which can be located laterally to the hip bone.
Rhomboids (between the shoulder blades)
3. Stretches - hold 20-30 seconds
Lower back - child's pose and thread the needle.
adductors (butterfly stretch)
Hamstrings, quads, glutes/hips
I have recorded these exercises in a neat little video for you on my instagram (@ktbugz14) if you would like demonstrations or to follow along!
Remember results come with consistency so it will take time- but stick it out and let me know how you are feeling in a week or so!
Good luck and have fun!
Kat