While applying downward pressure, slowly roll towards the knee to effectively target the adductors.

While applying downward pressure, slowly roll towards the knee to effectively target the adductors.

 To begin rolling the back, place the foam roller at or above the bottom rib to avoid potentially injuring the lower back. 

To begin rolling the back, place the foam roller at or above the bottom rib to avoid potentially injuring the lower back. 

 Next, slowly roll to the top of the shoulders by pressing the feet into the floor to lift the hips.

Next, slowly roll to the top of the shoulders by pressing the feet into the floor to lift the hips.

 To roll the chest, begin in a prone position with the roller just inside of the shoulder.

To roll the chest, begin in a prone position with the roller just inside of the shoulder.

 Next, slowly roll towards the center of the chest.

Next, slowly roll towards the center of the chest.

 To target the lats, start in a side lying position with the roller near your middle rib.

To target the lats, start in a side lying position with the roller near your middle rib.

 From here, slowly roll to the back of the armpit.

From here, slowly roll to the back of the armpit.

 Start with the ball under the arch. Roll along the entire length of the foot, stopping to apply pressure at any trigger points.

Start with the ball under the arch. Roll along the entire length of the foot, stopping to apply pressure at any trigger points.

 Using any elevated surface allows your to play with different angles and pressure. Start with the ball in the center of the gastrocnemius (large calf muscle) and roll around.

Using any elevated surface allows your to play with different angles and pressure. Start with the ball in the center of the gastrocnemius (large calf muscle) and roll around.

 Flex and point the toes as you move down the leg to the soleus, which is often a main trigger point, as it is involved in standing and walking.

Flex and point the toes as you move down the leg to the soleus, which is often a main trigger point, as it is involved in standing and walking.

 A great way to target the lateral areas of the calf muscle is to use the lacrosse ball along the anterior tibialis (shin area). 

A great way to target the lateral areas of the calf muscle is to use the lacrosse ball along the anterior tibialis (shin area). 

 Lay on your back with the ball putting pressure on your piriformis. Hold or roll laterally (from the middle of the glute to the outside).

Lay on your back with the ball putting pressure on your piriformis. Hold or roll laterally (from the middle of the glute to the outside).

 The glutes and piriformis. Note the grain of the muscle fiber.

The glutes and piriformis. Note the grain of the muscle fiber.

 Bend the knee into the chest slowly a few times. Adding movement allows you to dig deeper into a trigger point.

Bend the knee into the chest slowly a few times. Adding movement allows you to dig deeper into a trigger point.

 Relax onto the ball to release your tensor fascia latae (TFL). 

Relax onto the ball to release your tensor fascia latae (TFL). 

 The tensor fascia latae (TFL) at the front of the hip.

The tensor fascia latae (TFL) at the front of the hip.

 You can also target your TFL standing and pressing a ball into the wall. Keep pressure on the ball, but allow the leg to relax.

You can also target your TFL standing and pressing a ball into the wall. Keep pressure on the ball, but allow the leg to relax.

 Target your pectoralis minor (chest) while standing facing the wall. Start with your arm down, and make minimal movement along the muscle grain.

Target your pectoralis minor (chest) while standing facing the wall. Start with your arm down, and make minimal movement along the muscle grain.

 Raise your arm to make this slightly more intense.

Raise your arm to make this slightly more intense.

 Use a yoga block (or an alternative) to bring the ball off the wall. You'll avoid scrunching the neck and be able to target the upper trapezius.

Use a yoga block (or an alternative) to bring the ball off the wall. You'll avoid scrunching the neck and be able to target the upper trapezius.

 Place the ball on your upper back, on either side of the spine. Avoid the spine, feel for trigger points and hold. Remember to breathe! 

Place the ball on your upper back, on either side of the spine. Avoid the spine, feel for trigger points and hold. Remember to breathe! 

 Full body cryo therapy uses vaporized liquid nitrogen to give your body a 3 minute "ice bath." Check out  Capital Cryo  services.

Full body cryo therapy uses vaporized liquid nitrogen to give your body a 3 minute "ice bath." Check out Capital Cryo services.

 Join us for 45 minutes of recovery every Sunday at 12:30 pm at Next Phase Bethesda.  First class is free ! 

Join us for 45 minutes of recovery every Sunday at 12:30 pm at Next Phase Bethesda. First class is free

 Still have questions? Want to come recover at Training Ground?  Contact us  with your questions and concerns and we'll be in touch ASAP.

Still have questions? Want to come recover at Training Ground? Contact us with your questions and concerns and we'll be in touch ASAP.