Exercise Library

Foam Roller: Middle & Upper Back

March 1, 2010
Inspired RD Exercise Library: Foam Roller - Middle & Upper Back

Lie faceup with foam roller under your upper back and feet flat on the floor. Roll from the top of your back to the middle of your back in small movements with your hips elevated off the floor. If you find a spot that is particularly painful, hold for 30 seconds before moving on. Be sure [...]

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Foam Roller: Piriformis

March 1, 2010
Inspired RD Exercise Library: Foam Roller - Piriformis

Sit on foam roller with it positioned under your right glute. Cross your right leg over your left and lean into the muscle. Roll back and forth in small movements while shifting your body slightly to roll all of the muscle. If you find a spot that is particularly painful, hold for 30 seconds before [...]

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Foam Roller: IT Band

March 1, 2010
Inspired RD Exercise Library: Foam Roller - IT Band

Lie on your right side and place your right hip onto the foam roller. Place your hands on the floor for support. Cross your left leg over your right with foot flat on the floor. Roll from your hip towards your knee in small movements. If you come across a spot that is particularly painful, [...]

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Child’s Pose

March 1, 2010
Inspired RD Exercise Library: Child

From a kneeling position, bring your arms out in front of you, sink your hips back into your heels, and rest your chest on your knees. Sink into the pose and relax all of your muscles. Hold for 30-60 seconds.

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Glute Stretch

March 1, 2010
Inspired RD Exercise Library: Glute Stretch

From a kneeling position, cross right leg in front of body while extending left leg back. Place hands on floor and sink into the stretch. You can extend even further into the stretch by walking hands out front and bringing chest towards the floor. Hold for 30-60 seconds then repeat on opposite side.

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Hamstring Stretch

March 1, 2010
Inspired RD Exercise Library: Hamstring Stretch

From a seated position, extend left leg out front and bring right foot towards left thigh. Reach forward with your left arm as far as possible while keeping leg straight. Hold for 30-60 seconds then repeat on opposite leg.

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Hip Flexor Stretch

March 1, 2010
Inspired RD Exercise Library: Hip Flexor Stretch

From a kneeling position, bring left leg out front with foot flat on the ground. Push body forward through the hips, stretching that right hip flexor. Hold for 30 seconds, then bring right arm straight up, slightly twisting body to the right and leaning to the left to go further into the stretch. Hold for [...]

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Lower Back Stretch

March 1, 2010
Inspired RD Exercise Library: Lower Back Stretch

From a seated position, keep left leg out straight and cross right leg over. Twist your body so that your left arm is resting on the outside of your right leg. Hold for 30-60 seconds then repeat on opposite side.

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Door Chest Stretch

March 1, 2010
Inspired RD Exercise Library: Door Chest Stretch

Standing in a doorway, place hands on either side of the doorway at chest level. Take one step forward and allow the chest to stretch. Hold for 30-60 seconds.

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Triceps Stretch

March 1, 2010
Inspired RD Exercise Library: Triceps Stretch

From a seated position, bring your left arm backwards and your right arm overhead. Gently pull down and back on your left arm, stretching the tricep. Keep your posture nice and tall while doing this stretch. Hold for 30-60 seconds then repeat with other arm.

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