(Health-NewsWire.Net, October 20, 2015 ) London, United Kingdom -- Basketball players are prone to tight calves, hips, and lats (latissimus dorsi). Starting a flexibility program to improve the muscle performance and recovery after playing the game is important. Foam rolling (a self-massage technique used to alleviate knots in the muscles) can be beneficial for basketball players.
It is essential to do myofascial release and trigger point massage work to reduce the build up of toxins pre game and post game to decrease or prevent injury.
The exercise program below is designed specifically for basketball players who want to achieve peak performance without having to worry about stopping during their game due to painful cramps and fatigued muscles.
Place the right upper calf on top of the foam roller and the left calf on top of the right lower leg. For support place the hands on the floor by the sides of the body. Keep shoulders down and slightly together. Gently move forwards and back on the floor rolling the calf on top of the foam roller down to the Achilles tendon.
If there is a tender spot in the calf, gently apply more pressure and rub the affected area up and down on the foam roller along the muscle fibres until the pain goes away. Continue to roll on the inner and outer parts of the calves on both legs until there is some relief.
Lattisimus Dorsi Massage
Lie on the right side with the arm extended along the floor as shown, and the roller directly under the armpit the roller should be perpendicular to the body. Bend the left arm and lightly place the left hand on the floor for support.
Roll up and down so the roller moves from the armpit to just above the waist. After 30-60 seconds switch positions to work the other side.
ITB massage (Iliotibial Tract IT band'
Place the foam roller under the ITB (outer thigh) as demonstrated. Using the arms, slowly move the body up and down the roller, keeping the leg relaxed. After 30- 60 seconds switch sides.
Variation: This exercise can be performed with both legs off the ground or with the upper leg in contact with the ground (via the foot) in front of or behind the lower leg.
After foam rolling, perform a chest stretch using a doorway, a kneeling hip flexor stretch, and a standing calf stretch.
The spokesman for TLV Fitness was thrilled about the exercise program for Basketball players with the foam roller on Amazon, saying "Reducing the tight and sore muscles after a basketball match with the foam roller is a must. The tightness and soreness comes from lactate buildup in your muscle tissues. Lactate is a byproduct of glucose breakdown in your muscles, so incorporating this exercise program before and after a match can not only improve your performance but enhance your overall fitness and recovery time."
The TLV Fitness foam roller is highly rated and available at Amazon in 5 Countries including USA , UK , France , Spain and Italy .Amazon is the largest on-line retailer in the world, providing a safe market place and serving millions of customers. The Foam roller has received 5 star reviews and high satisfaction rating by its customers.
About TLV Fitness
TLV Fitness is a specialist company focused on inspiring people to Transform the way they feel and empower lasting change through their range of fitness products.