Day 3

It’s another exercise day! And today, we foam roll! Fun fact: foam rolling days are my favorite days :) 

Here is your Challenge for today: 

  • Step #1: Learn:

    • Watch this short clip where I teach lower body foam rolling.

      *Note: This is just a short clip of a much longer exercise video, to keep things simple. If you want to watch the longer instructional video, you can watch that here.

  • Step #2: Modify:

    • If you would prefer a non-floor option, please watch this modification video, to learn how to do it standing or sitting in a chair. 

  • Step #3: Practice:

    • Foam rolling doesn’t have repetitions like other exercises do. So, follow these recommendations instead:

      • If you are new to foam rolling, I recommend just learning and playing around. See how it feels (either with the regular or modified). Don’t spend more than 10-15 minutes foam rolling if you are new; we don’t want to overwork your body. 

      • If you have foam rolled before, I recommend going through all of the body parts: the calves, quads, hamstrings, glutes, and finding a few knots to release. Don’t worry about getting to all of those knots, we will come back to foam rolling again. A little bit at a time goes a long way.

  • Step #4: Share!

Remember: slow and steady wins the race, and a little bit goes a long way. 

I believe in you! You ARE Autoimmune Strong!

In Strength + Love. 

Your Coach, 
Andrea

PS. If you don’t have a foam roller, don’t worry, you can learn about foam roller options here.

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Day 2

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Day 4