So now that I'm in my "off-season", I'm making it a habit to be more pro-active about my recovery... simple things like rolling and flossing that can be done daily, some mobility and rom work a few times a week and some actual ART/graston work once a month (hopefully).

The other day I was doing some lat rolling and figured I would video it to show just a few of the things that I do.... besides just straight rolling up and down.  Be sure to read the caption so you can see exactly what I'm doing.

Today was a good day for some recovery work. Remember that foam rolling doesn't always have to be just "up and down". Here I hit my lat and teres by going first lengthwise, then cross-wise (think perpendicular to the muscle fibers). And then third, I tacked down the muscle (apply pressure on the roller) and then moved the joint through a range of motion (stretched the lat by pulling arm overhead). You can do this with other muscle groups too... quads, hams, IT band, I even did my tricep as well. Full recovery session: * 5 min dynamic warmup and stretching * Flossed elbow/wrist with that fancy floss band you see there * rolled legs, lats and triceps * 5 min rower, 20 min elliptical And what's nice is you can hit this stuff at home in 5-10 minutes as well. Get your recovery on! #teamelitefts #teampump #bellaforza #creatingamonster #foamroll #recovery #dualathlete #healthy #redblackwhite #sj #flossbands #powerlifting

A video posted by Julia Ladewski (@julialadewski) on

I have also been doing a lot of flossing on my forearms.  I do my lower arm/wrist as shown, but also my upper arm and over the elbow as well.  

Lil bit of flossing work before training today. Going to be consistent with this and my lat work. I can tell my lat and tricep aren't firing as well so there's probably a lot of junk that's inhibiting some nerve action. At least that's my approach for now. (I should mention I've been having wrist issues too) ***Wrap the floss band fairly tight from forearm to wrist. Move thru flexion and extension, pronation and supination. Post hand to the ground and rotate the forearm. Just move both joints through different patterns. I also wrap from bicep to forearm and work more elbow/tricep action. #creatingahealthymonster #teamelitefts #teampump #bellaforza #sj #redblackwhite #saf #flossbands #elitefts #healthy #rehab #powerlifting

A video posted by Julia Ladewski (@julialadewski) on