Muscle Recovery

Muscle Recovery Guide • Page 2

Disclaimers The advice and information contained in this document may not be appropriate for all individuals. Therefore, the author is not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this document. The information in this document are the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program.

Copyright & Legal Notice No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, emailing, recording, or otherwise) without the prior written permission of the author.

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Shin Ohtake is widely recognized for his expertise in strengthtraining and weight-loss. He is the author of the MAX Workouts eBook and creator of the MAX Workouts fitness program. With 20 years combined experience as a competitive athlete, coach, chiropractic soft-tissue therapist, and trainer, Shin formulated the scientifically proven fitness program, MAX Workouts, to help anyone burn more fat and build more muscle. This hugely popular program took the internet by storm when he made it available as an eBook. Shin's extensive educational background has long made him the "go to" source for personal trainers and coaches seeking advice. Whether it's to lose fat, build muscle, or increase performance, Shin has been helping men and women at all different fitness levels transform their bodies and achieve their fitness goals.

Shin’s Other Websites www.MaxWorkouts.com Get the fitness book everyone is raving about. You!ll get stronger, leaner, and improve your athletic performance with High Intensity Interval Training (HIIT) combined with kettlebells, dumbbells, barbells, and Olympic-style weightlifting and powerlifting techniques. With 6 months of fat-blasting, muscle toning workouts planned for you, you don!t have to think about a thing!

www.MaxWorkoutClub.com Join the club and get the following member benefits and more: A New Workout Everyday Every month, you’ll get a new set of workouts so you don’t have to think about a thing! • Every workout includes variations for ALL levels from beginner to advanced! • Use the interactive calendar to view a past or future workout • Take your workouts with you. Print the workout for any day, or print the whole month. Exercise Video Library © 2008 Shin Ohtake / MAX Workouts

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• Learn step-by-step how to safely perform exercises with correct form • Watch tons of workout videos -- and share your own! • From beginner to advanced, all exercises are thoroughly explained Expert Advise • Fat-loss and nutrition reports • Exclusive interviews with industry experts • The latest information in fitness and strength training Discussion Forums • Meet other members and stay motivated. Share your best workout and diet tips. • Ask questions and get answers from industry professionals • Keep your own “fit log” to track your success and share it with others Sign up now at www.MaxWorkoutClub.com

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Do-It-Yourself Muscle Recover Guide You can massage away tight muscles and maximize recovery time by using your own body weight and roll onto a PVC roller. You can do this at home in just 5 - 10 min a day. The following pictures and descriptions will show you how to “roll out” different muscles for maximum benefits.

Foam Roller Vs. PVC Roller Most foam rollers, if used daily as recommended, will only last 2 to 4 months. Any longer than that, the foam roller will lose it’s smooth round shape and stiffness. This will compromise the effectiveness of the roller. And most foam rollers are sold for $20 to $25 dollars each. Instead of having to buy a new foam roller every couple months, buy a PVC pipe from your local hardware store. They’re sold for around $4 and you’ll never have to buy another roller again. You can also have it cut to your desired length. I recommend 1.5 to 2 feet in length and 4.5 inches in diameter.

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CALF Place your calf on the roller with your hips unsupported. Feet are crossed to increase leverage. Roll from the back of the ankle up towards the top of the calf. Roll up and down slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate.

Muscle Recovery Guide • Page 7

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Peroneus Place the side of your calf (peroneus) on the roller. Place your body as shown on your side with leg crossed over and hips unsupported. Roll from the ankle to just below the side of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate.

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Piriformis Place the side of your thigh (Iliotibial Band) on the roller. Place your body as shown, on your side with leg crossed over and hips unsupported. Roll from just above the side of the knee to just below the side of the hip. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate.

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Muscle Recovery Guide • Page 9

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Quadriceps Place the front of your thigh on the roller. Position you body as shown, in prone position with the other leg bent to the side. Roll from the front hip down to the top of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate.

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Adductors Place the inside of your thigh on the roller. Position your body as shown in prone position with the leg bent. Roll from just inside the knee to the inner pelvic region. Roll up and down slowly for approximately 1 minute. If

you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate.

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Hamstring Place your hamstring on the roller with your legs crossed over (to increase leverage ) with your hips unsupported. Roll from just below the glutes (butt) down to just above the back of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate.

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Gluteus Maximus Place your glute (butt) onto the roller. Position your body as shown with the foot crossed onto opposite knee. Make sure you lean over to one side of the glute that you’re rolling. Roll around the area slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate.

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Thoracic Mobilization Place your upper-mid back region on the roller as shown. Place your hands behind your head and bring your elbows back (placing your shoulder blades closer together). Roll up and down slowly for approximately 1 minute. You’re providing slight (posterior to anterior) pressure on each vertebral joint of the thoracic spine for joint mobilization.

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Latissimus Dorsi Position yourself on your side with your arm fully stretched out. Place the roller in the axillary (arm pit) area with your thumb pointed up. Roll around the area slowly. The area you roll is very small so you many not have to spend as much time rolling. If you have a painful area, stop and hold for 20 seconds or until the pain starts to dissipate.

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Muscle Recovery Guide • Page 15

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Cat Cow / Back Mobilization Position yourself as shown, on all fours with hands and knees on the floor. Round your back as much as possible, then slowly bring your stomach down and arch your back and lift your head. Slowly go back and forth from flexion to extension to mobilize your spine as much as possible. Perform this movement 4 to 8 times.

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Hip Flexor Stretch Place yourself in a kneeling position, with one knee on the floor and the other knee bent 90 degrees (as shown). Tuck your pelvis in and push your hips forward while keeping your upper torso upright. You should feel a gentle stretch along the front portion of the hips. To stretch further, lift your arm up and reach over to the opposite side. Hold the stretch for 20 to 30 seconds. Repeat on both sides.

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Quadricep Stretch Start in a kneeling position as shown, with one knee on the floor and the other leg bent 90 degrees. Grab onto the back foot and bring it up towards your glute (butt), while keeping your torso upright. Do not lean forward because you will lose the stretch in your quads. To stretch further, tuck your pelvis in. Hold the stretch for 20 to 30 seconds. Repeat on both sides.

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Standing Hip Flexor Stretch Place yourself in a standing lunge position as shown, with one leg extended back and the other leg in front with knee bent 45 degrees. Tuck your pelvis in and push your hips forward while keeping your torso upright. You should feel a gentle stretch along the front portion of the hips. To stretch further, lift your arm up and reach over to the opposite side. Hold the stretch for 20 to 30 seconds. Repeat on both sides.

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Muscle Recovery Guide • Page 19

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Hamstring Stretch Sit on an elevated surface as shown. Extend the leg to be stretched. Flex over your hip with your low back straight. You should feel like your sticking your butt back as you flex forward. You should feel a stretch in your hamstring. If your not as flexible, bend your stretching leg slightly. Hold the stretch for 20 to 30 seconds. Repeat on both sides.

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Calf Stretch (Gastrocnemius / Soleus) Find a wall to lean on. Extend the leg of the calf being stretched back, and lean your upper body towards the wall. Keep your leg straight to stretch the gastrocnemius and bend your knee to stretch the soleus. The calf is composed of these two muscles and each is stretched in a slightly different manner. You may have to exaggerate the amount you lean forward into the wall if you do not feel a stretch initially. Hold the stretch for 20 to 30 seconds. Repeat on both sides.

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Adductor / Inner Thigh Stretch Get into a deep squat and place your elbows just inside your knees (as shown). The more you push out against the knees the greater the stretch on your adductor (inner thigh). To stretch one leg at a time, extend one leg out to the side. Get into a side lunge as shown. The deeper you lunge the more stretch you’ll feel. Hold the stretch for 20 to 30 seconds. Repeat on both sides.

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Pec (Chest) Stretch Place your arm bent 90 degrees at the elbow, against the wall as shown. Make sure that the arm is flush against the wall. Bring your chest away from the wall to increase the stretch. Hold the stretch for 20 to 30 sec. Repeat on both sides.

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