Phila Massages Self Care Video Course

$399

Phila Massages Self Care Video Course

This course will cover general dynamic and passive stretching, effective identification of muscular issues and how to deal with injury. New content will be added each week.

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Introduction

Course Outline

For leg dominant sports:

1. Lower body warm up sequence

2. Lower body stretch sequence

For upper body dominant sports:

3. Upper body warm up sequence

4. Upper body stretch sequence

Full body:

5. Full body warm up

6. Full body stretch

Lower body – problem areas

7. Hams

8. Quads

9. Glutes

10. Calves

11. Adductors

Upper body – problem areas

12. Shoulders – rotator cuff & Lats

13. Neck

14. Lower back

15. Upper back

How to deal with injury

16. RICE

gradual return to activity
common mistakes that lead to reinjury

Disclaimer:

As with all of our educational material, please make sure to see your doctor first. If you think you’re injured, or if you think that any of the techniques demonstrated cause sharp pain.

If you have any questions on the content of the series, feel free to email us at contact@philamassages.com.

Introduction to the Video Course

Dynamic and Passive Stretching for the Lower Body

Demonstration of dynamic and passive stretching focusing on the lower body.

Dynamic Stretch Sequence: this sequence can be used as a warm up before commencing a lower body workout
Passive Stretch Sequence: This sequence can be used to cool down and recover after completing a lower body dominant workout

Lower Body Dynamic Stretch Sequence

Lower Body Passive Stretch Sequence

Dynamic and Passive Stretching for the Upper Body

Demonstrations of dynamic and passive stretching focusing on the upper body.

Dynamic Stretch Sequence: this sequence can be used as a warm up before commencing an upper body workout
Passive Stretch Sequence: This sequence can be used to cool down and recover after completing an upper body dominant workout

Upper Body Dynamic Stretch Sequence

Upper Body Passive Stretch Sequence

Lower Body Problem Areas

After completing the dynamic and static stretching sequence for the lower body and full body, you will be able to determine which areas are tighter and require more attention.

In this next section, we will spend more time focusing on specific muscle groups.

mobility testing
stretching demonstrations
foam rolling demonstrations
strengthening antagonist discussions

Lower body – problem areas: Hamstrings

Hamstrings

Lower body – problem areas: Quadriceps

Quadriceps

Lower body – problem areas: Glutes

Gluteus Group

Lower body – problem areas: Calves

Calves

Lower body - problem areas: Adductors

Adductors

Dynamic and Passive Stretching for the Full Body

Demonstrations of dynamic and passive stretching focusing on the upper body.

Dynamic Stretch Sequence: this sequence can be used as a warm up before commencing a full body workout

Passive Stretch Sequence: This sequence can be used to cool down and recover after completing a full body dominant workout

Full Body Dynamic Stretch Sequence

Full Body Passive Stretch Sequence

Upper Body Problem Areas

mobility testing
stretching demonstrations
foam rolling demonstrations
strengthening antagonist discussions

Upper body – problem areas: Shoulders: Lats/Rotator Cuff

Shoulders: Lats/Rotator Cuff

Upper Body Problem Areas: Neck

Neck

Upper Body Problem Areas: Low Back

Lower Back

Upper Body Problem Areas: Upper Back

Upper Back

How to Deal With Injury

How to Deal with Injury