Focus: Mobility | Recovery | Alignment Support
Equipment: Foam roller, resistance band, small ball (tennis)
1. Foam Roll – IT Band + Lateral Hip (2 min total)
How:
Lie on your right side with a foam roller under the outer thigh. Roll slowly from hip to knee. Pause on tight areas and breathe deeply.
Repeat: 1 minute each side
Breath Cue: Inhale to soften, exhale to release tension.
2. Side Body + Hip Stretch (1 min total)
How:
Stand tall, cross your right leg behind your left, and reach your right arm overhead, leaning gently left.
Hold: 30 sec each side
Muscle Focus: IT band, obliques, and glutes
Breath Cue: Inhale to lengthen; exhale, feel the side open.
3. Clamshells (1 min total)
How:
Lie on your side with knees bent and feet together. Open the top knee, keeping feet connected, then lower with control.
Reps: 15 per side
Muscle Focus: Glute medius (stabilizes the IT band)
Breath Cue: Exhale to lift, inhale to lower.
4. Lateral Band Walks (1 min total)
How:
Place resistance band around thighs or ankles, knees soft, and take slow side steps.
Reps: 10 steps each direction
Focus: Glute activation and hip alignment
Breath Cue: Stay steady, breathe evenly through the movement.
5. Calf Stretch (1 min total)
How:
Face a wall, step one foot back, heel down, lean forward gently.
Hold: 30 sec each leg
Focus: Calves and Achilles (helps relieve plantar fascia tension)
6. Plantar Fascia Ball Roll (2 min total)
How:
Sit or stand and roll a ball under the arch of one foot. Apply moderate pressure, focusing on tight spots.
Time: 1 min per foot
Breath Cue: Exhale to release; relax the toes.
7. Toe Curls with Towel (1 min total)
How:
Place a towel flat on the floor and scrunch it toward you with your toes.
Reps: 10–15 per foot
Focus: Strengthens intrinsic foot muscles and arches.
8. Downward Dog Heel Pedals (1 min total)
How:
From a downward dog position, alternate bending one knee while pressing the opposite heel down.
Reps: 10 slow pedals
Focus: Integrates IT band, calf, and plantar fascia stretch.
Breath Cue: Inhale bend, exhale press heel down.
Finish (1 min): Standing Release
- Stand tall, close your eyes, take 3 deep breaths.
- Feel your feet grounded, hips aligned, spine tall.