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.

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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.

Shins Other Websites

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your athletic performance with High Intensity Interval Training (HIIT) combined with
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techniques. With 6 months of fat-blasting, muscle toning workouts planned for you,
you don!t have to think about a thing!

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Join the club and get the following member benefits and more:
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Take your workouts with you. Print the workout for any day, or print the whole month.
Exercise Video Library
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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
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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 its 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. Theyre sold for around $4 and youll 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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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 youre 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. Youre
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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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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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 youll 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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