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Excellent Foam Roller Exercise to Stretch Out Your Hip Flexors


Filed Under (Corrective Exercise, Fitness, Foam Rolling, Hip Injury) by Rick Kaselj on 25-01-2014

I like using the foam roller with my clients.

I even did a 2-hour presentation on it called Your Foam Roller Exercise Guide:


Okay, back to what I was going to talk about.

I think the foam roller is the most neglected piece of equipment in most gyms.

One of my favourite stretches with the foam roller is the 90-90 stretch.

I have talked about the 90-90 stretch before.  It is a great exercise to target the hip flexors, specifically rectus femoris.

You can do this stretch without the foam roller, but using the foam roller makes it easier for you and your client to do the exercise, especially in a fitness centre which has very uncomfortable floors to kneel on.

Excellent Foam Roller Exercise to Stretch Out Your Hip Flexors

CLICK HERE to watch the video on YouTube

Let me explain the exercise in a little more detail.

Place the flat side of the foam roller on the ground.  Have your client kneel on the foam roller with a focus on having their ankle in maximum plantar flexion.  Do not let your client have their foot off the edge of the foam roller, make sure it is on the foam roller.

Kneeling on a Foam Roller

The kneeling knee starts off at 90 degrees of flexion, but you make sure it is in line with the hip of the same side.

The opposite leg is at greater than 90 degrees of flexion with the foot on the ground.  The foot is inline with that side hip.  (This is very important!)

Now you contract your abdominals in order to prevent any lumbar extension, which is a compensation strategy and takes away from the stretch.

Then you move the hips forward, bringing the kneeling leg into hip extension and the front leg into 90 degrees of knee flexion.

Your client is looking for a light stretch in rectus femoris of the kneeling leg.

They hold this position for 30 seconds and perform the stretch twice on each side.

Try the exercise out with your next client that has tight hip flexors.

Now before I go.  The negative part about using the half foam roller for this stretch is it is difficult to fully flatten (plantar flexion) the foot.  Some people will be too tall and their foot will hang off the foam roller.  Plus if your client is wearing shoes, this limits plantar flexion even more.  Just keep that in mind.

This is a great stretch, give it a go.

Rick Kaselj, MS

P.S. – If you are looking for a program to help you loosen up your hip flexors, make sure to check out Fixing Tight Hip Flexors:

fixing tight hip flexors

 Rick Kaselj, MS


Best of 2011


Filed Under (Corrective Exercise, Fitness, Foam Rolling, Gluteus Medius Exercises) by Rick Kaselj on 30-12-2011

Another year has passed, wow.

They just keep truck’n on by.

It is always nice to stop and take a look at the year that is just about to pass.  Before I look at the year, I wanted to see how far this little blog has come.

Looking Back at ExercisesForInjuries.com

I started this Exercises For Injuries thing on February 26, 2009.  My first post was Keeping Up with the Bones .  It was a bad post.  I had no idea of what I was doing, but I just started writing.  Nearly 3 years later, I am well past my 400th post.  Things have improved drastically but there is still a lot more that I can do.

Rick and YouTube

One other way that I have been helping getting the word out when it comes to injuries and exercise has been my YouTube channel.  I started it on December 25, 2008.  Looking at the channel, I am getting very close to 250 videos.  Not sure what I was doing starting a YouTube channel on Christmas Day but I am happy how it has progressed over the last 3 years.

Facebook and Rick

I might as well finish off with the last place that I spend my time when it comes to getting the word out on exercises and injuries.  It is Facebook.  I started my fan page this year and I am still figuring it out.  Just like my blog and YouTube, I will:

  1. Keep delivering the best content that I can
  2. Help people in any way that I can
  3. Stay consistent with what I do
  4. Try to improve with every day

If you plan on doing this blog/YouTube/Facebook  thing, remember those four things as I think they are very important and have helped me out a lot.

Okay, lets get to the list.

Top 7 Posts for 2011

Read the rest of this entry »

Foam Roller Exercises


Filed Under (Fitness, Fitness Education, Foam Rolling) by Rick Kaselj on 13-06-2011

I have an upcoming workshop on foam roller exercises.

Foam Roller Essentials

Foam Roller Exercises to Improve Core Stability, Posture, Strength, Range of Motion, Flexibility, Trigger Points and Balance

Workshop Description:

Every facility has foam rollers but few fitness professionals use them.  The foam roller is a simple and easy fitness tool that can be used in a group or one-on-one setting.  It can be used for variety, to help modify an exercise, make an exercise more challenging or help with recovery from a workout.  Learn the essentials of using the foam roller as part of any client’s total body workout, plus new and exciting ways to challenge and improve strength, core stability, posture, range of motion, flexibility, trigger points and balance. After completing this active, hands-on two hour workshop you leave with a stack of exercises you can use with all of your clients.

What you will learn in this workshop:

  • – An extensive list of exercises, reinforced with demonstrations and practice, that will improve your client’s strength, core stability, posture, range of motion, flexibility, trigger points and balance
  • – Awareness of cueing and spotting techniques to ensure exercises are performed correctly
  • – Guidelines for identifying which exercises can best benefit a specific client’s needs
  • – An understanding of how to incorporate the exercises into a class or individual client program, and how to safely progress your clients
  • – Knowledge of the correct technique for incorporating foam roller exercises into client and class programs, including proper execution, breathing and recommended repetitions

Registration:  If you want to get this 2 hour video presentation of this workshop CLICK HERE .

About the Presenter:

Rick Kaselj, MS, BSc, PK, CEP, CPT, CES

Rick Kaselj is a personal trainer who focuses on designing exercise programs for clients recovering from injuries.

One tool Rick constantly uses with his clients is the foam roller.

Rick has shared his tips, tricks and exercises with thousands of fitness professionals from around the world through his books, courses, presentation and active blog. Rick recently completed his Masters of Science degree focusing on corrective exercise and therapeutic exercise for the rotator cuff.

To learn more about Rick, visit his blog and receive your $299 fitness education gift – http://ExercisesForInjuries.com


Fitness Education Kind Words


Filed Under (Fitness, Foam Rolling) by Rick Kaselj on 06-04-2011

Do you ever get negative email?

The kind of email that is so negative and biting.

It is amazing that someone could write something so mean.

I got one of those emails earlier this week. It kind of put me in a tail spin for a few days. You get wondering about what you are doing.

Thankfully, I have had a few kinds words that have been sent to me, that have rubbed out the mean words.

Let me share them with you.

This is an email Sharon sent me about the Shoulder Injury Guide that she signed up for:

Hi Rick,

Thank you so much for the gifts. It is amazing what you gave. I found the course I took with you really good and all your information very valuable. I appreciate the time you put in sharing your knowledge with us.



Here is a nice email from a client that I trained on Sunday. I don’t usually do training on Sunday but I decided to give it a go and I was very happy that I was able to help her out. This is the email that she sent me:

It too was nice meeting you. For the first time in a very long time I had an almost pain free walk. I have noticed my low back pain has greatly decreased as well as my right hip pain. I am truly amazed.



A nice email about yesterdays blog post:

Two thumbs up for this article:)


I also got a question about foam rolling and pregnancy. Let me share with you the answer that I sent her:

Just wondering if it is okay to continue foam rolling while pregnant? I am now 11 weeks.


If you have been active and are in good shape, you should be find doing lower body foam rolling. For example the legs and gluteus area.

You will have to see how you are when it comes to moving from standing to sitting. At 11 weeks, you should be fine. If you have any difficulties or dizziness when doing this, let your doctor know and discontinue the foam rolling.

I would not do any foam rolling in the lower back or abdominal area.

You will have to see how you are when doing mid back foam rolling. If you have good core strength it should be fine but as you get later in your pregnancy, you may have to cut that out.

One other thing, as your pregnancy continues on, your joints will be come more and more relaxed. You will have to be cautious or even cut out any of the foam rolling you are doing for mobility, for example in the thoracic or pelvic area.

I hope this helps out.

Just a reminder, I do read all of my email. I am not perfect and my ideas and theories are always evolving. Before you send the negative email, please do ask yourself if you are providing constructive feedback or just being mean.

If you do have kind words, please do send them along. It is very motivating to get these words and just leads to me wanting to give more.

Have a great day!

Rick Kaselj, MS

Addressing Trigger Points for Shoulder Pain


Filed Under (Corrective Exercise, Fitness, Foam Rolling, shoulder impingement, Shoulder Injury, Shoulder Pain) by Rick Kaselj on 04-09-2010

One of the presenters of Muscle Imbalances Revealed, Eric Beard, just finished up this great video:

Read the rest of this entry »

Foam Rolling for the Piriformis


Filed Under (Fitness, Foam Rolling, Trigger Point Courses) by Rick Kaselj on 02-11-2009

FOAMROLLERESSENTIALSstretchactivereleasebalanceAfter I finished up presenting Exercise rehabilitation of the Hip at Douglas College where I go through Piriformis Syndrome.

A great question came up about foam rolling the piriformis so I wanted to share with you a quick tip on foam rolling the piriformis.

I know the video is short.  The batteries of the camera were almost dead and I wanted to share this tip with you before I forgot.

The foam roller is great for foam rolling the piriformis.

It is one of the things that I recommend for someone that has piriformis syndrome.

Foam rolling the piriformis helps self massage the piriformis and address any trigger points that are in the piriformis.

There are two ways to foam roll the piriformis.

One is less intense and maybe appropriate for someone who has high sensitivity in the piriformis.

The second is one way of hitting the piriformis right on.

Two Ways of Foam Rolling Your Piriformis Muscle

==>  CLICK HERE to watch the video on foam rolling your piriformis muscle

I didn’t do a video of the two piriformis exercises but I took a few photos.

In the first photo, I foam rolling my piriformis.  Explaining how to do the exercise.  You start by sitting on the foam roller with your  ischial tuberosity (sits bones) on the foam roller.  You bring the right foot on top of the left knee.  Then you shift your weight onto your right cheek.  Then you roll the foam roller from below your sits bone to above your sit bone.


Foam Rolling Piriformis

In the second photo is the set up of the foam roller.  I am not on the foam roller but I am showing you the position you are in and the position the foam roller is in.  If you look the foam roller is perpendicular to the right leg which if the side that is being foam rolled.


Foam Rolling Piriformis – Perpendicular

In the third photo I show you the angle that hits the piriformis right on.  If you look the foam roller is at a 45 degree angle to the right leg.


Foam Rolling Piriformis – 45 Degree Angle

I would recommend trying the foam rolling of the piriformis with your client but remember, you need to be selective.  Some clients maybe to sensitive for them to foam roll the piriformis and some will have difficulties getting in and out of the position.

If  you are looking for more foam rolling tips, I would recommend that you check out when the next time I am teaching Foam Roller Essentials – Stretching, Active Release and Balance course. It is a fun class and I go through all kinds of foam rolling exercises.

Rick Kaselj, MS