I was talking with Rick Kaselj last week in Las Vegas.
Rick is a good friend of mine and an injury expert. He has helped thousands of people all over the world overcome injury and pain. He even has a client in Antarctica.
He showed me this one exercise and it has drastically helped me with my workouts. I have less tightness, stiffness and I feel more refreshed the next day.
Give this one exercise a go, it will change your life.
Take it away, Rick.
I wanted to go through an exercise that will change your life.
It involves foam rolling one of the thigh muscles that is often overlook but critical for injury prevention and workout recovery. That is the Sartorius muscle.
Good chance you have never ever heard of this muscle but let me explain why it is so important.
The sartorius is a muscle in the thigh that crosses the hip and the knee. Therefore this muscle has an affect on the hip and the knee.
Main functions of Sartorius are:
– Hip flexion (which is bringing the knee up)
– Knee flexion (which is bending the knee)
Secondary functions of Sartorius are:
– Rotating the thigh out or external rotating the hip
– Bringing the thigh out to the side or abducting the hip
Now let me get to the part on why you should care
If you ignore the Sartorius muscle, this leads to muscle imbalances, slower lower body recovery and an increase in knee pain.
If you do stand on your feet during the day, walk a lot, do leg exercises or have tight hips, then you have to do this one exercise. It will change your life.
How to do the “ONE” Exercise That Will Change Your Life
To do the exercise, you need a foam roller. If you do not have a foam roller, I will show what else you can use, in a bit.
Step 1 – You are going to lie on your stomach.
Step 2 – Your are going to have that foam roller start right up at the top of your hip and then you are going to roll from that top of the hip to the inside of the knee.
Step 3 -Then your are going to go back from inside part of the knee to the front of the thigh back to that top of that hip.
Step 4 – You going to go through that 5 or 10 times. In a slow and controlled manner.
With this exercise, we are following the path of the Sartorius muscle. We are going from the front of the hip, along the front of the thigh then rotating that thigh out and going on that inside part of the knee and then back to the start.
You can see what I mean in this photo:
We are looking at medium pressure that you are putting on the Sartorius with the foam roller and you are following that path of that Sartorius muscle as in the picture above.
You might feel sensitive areas right at the top of the hip and you might feel sensitive areas down in the thigh. Those are common spots in the Sartorius muscles where there could be trigger points or parts of the muscle that need to be worked on when it comes to foam rolling.
Give that a go and let me know how it goes. I know it will change you life on how well feels and how well you move.
If you are looking for other exercises that will help you recover faster and fell better, then check out Recovery Workouts, here:
Take care and bye bye,
Rick Kaselj, MS
PS - OH YA, if you do not have a foam roller, there are other things that you can use. You can use a soccer ball, medicine ball, rolling pin or even an unopened 2L soda bottle. Now, give the exercise a go, you have no excuses!