#NetflixAndStretch

#NetflixAndStretch

This at-home mobility routine will be key to accelerating recovery and reducing the risk of injury. Your task is to perform a minimum of 10 minutes of the prescribed mobility work each night while watching TV. This 14-day mobility & recovery program can be repeated indefinitely as it will address your whole body over the course of the fortnight.

We also highly recommend taking our ManBaby CBD before your nightly mobility & foam rolling work. It really helps relax the muscles so you can achieve more range of motion and spend more time in these challenging positions:

https://www.manbabycbd.com/

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#NetflixAndStretch
  • Foam Rolling 101

    Why foam roll?

    - Healthy tissues should NOT be painful to the touch
    - Address tissue quality above & below painful joints by finding & releasing hot spots or trigger points
    - Increase blood flow to and relax sore and tight muscles (not about getting rid of scar tissue)
    - Activating parasympathet...

  • Day 1: Feet & Toes

    Perform this routine for at least 10 minutes total (5 minutes per foot). First spend 5 minutes rolling the bottom of your foot (plantar fascia) on the peanut or lacrosse ball (2.5 minutes/side). Then spend another 5 minutes (2.5 minutes/side) on the toe re-animator. If this is really painful/prob...

  • Day 2: Calves & Ankles

    These drills are so important if you have a history of ankle or knee pain. And they will dramatically improve performance when squatting, running or jumping. Do a minimum of 10 minutes total tonight while watching TV (5 minutes massage & 5 minutes mobility). If you find this to be a very problema...

  • Day 3: Knees

    These drills are so important if you have a history of knee pain. And they will improve your pain-free range of motion on squats and lunges. Do a minimum of 10 minutes total tonight while watching TV. If you find this to be a very problematic area, consider doubling the amount of time on each sec...

  • Day 4: Hamstrings

    If you have a history of back pain or trouble touching your toes, these drills are a must! Spend a minimum of 10 minutes total working these tonight while watching TV. If it's particularly problematic for you, consider doing them other times of day too or pre-workout.

  • Day 5: Glutes

    If you sit a lot or have a history of back/hip pain, these drills are a game-changer! Spend a minimum of 10 minutes doing these tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day too or pre-workout.

  • Day 6: Quads

    These drills are a must if you have knee pain or trouble lunging or squatting. Do them for a minimum of 10 minutes tonight while watching TV. If you find this area to be particularly problematic, consider doing it at other times of day too or pre-workout.

  • Day 7: Adductors/Groin

    These drills are a must if you have inner hip/thigh pain or trouble squatting or lateral lunging. Do them for a minimum of 10 minutes while watching TV. If you find this to be particularly problematic, then consider doing it at other times of day or pre-workout.

  • Day 8: Hips

    These drills are a must if you have hip or back pain or sit a a lot. Do them for a minimum of 10 minutes while watching TV tonight. If you find this to be particularly problematic, then consider doing it at other times of day or pre-workout. Only do the psoas/diaphragm massage work post-workout o...

  • Day 9: Spine

    Give your spine (and the surrounding tissues) some love tonight while watching TV. Do 2-5 minutes on each of the following segments: lumbar spine (low back), thoracic spine (mid-back), & traps/neck/cervical spine. If you find any of these areas to be particularly problematic, consider doing them ...

  • Day 10: Pecs

    These drills are a must if you have poor posture or shoulder pain or you've done more presses, dips, and pushups than you care to count. Do them for a minimum of 10 minutes tonight while watching TV. If you find these to be particularly problematic, consider doing them at other times of day or pr...

  • Day 11: Lats/Rear Delts

    These drills are a must if you have shoulder pain, trouble getting your arms overhead, or do lots of pullups, rows, deadlifts, and carries. Do them for a minimum of 10 minutes tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day or ...

  • Day 12: Triceps

    These drills are a must if you have elbow pain or trouble getting your arms overhead. Do them for a minimum of 10 minutes tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day or pre-workout.

  • Day 13: Biceps

    These drills are a must if you have elbow or shoulder pain or do lots of rows, pullups, and curls. Do them for a minimum of 10 minutes tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day or pre-workout.

  • Day 14: Forearms & Wrists

    These drills are a must if you have elbow or wrist pain or do a lot of gripping. Perform them for a minimum of 10 minutes tonight while watching TV. If you find them to be particularly problematic, consider doing them at other times of day or pre-workout.