RBX Capri Review & Pre-Race Trigger Point Exercises

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I received a pair of the RBX Active Digital Camo Leggings (c/o) for review and thought this past weekend would be perfect to put them to the test. I had the Electric Run on Saturday, so I wore them for the run, my pre-race routine (below) and stretches after.  They are great!  They wick away moisture to help keep your body dry, fit true to size, and allow freedom of movement. Please note that this particular capri come down over the calf, but I always pull longer capris above my calf.  This is my personal preference.  I do really like this print. They seem to make you look slimmer – which is always a bonus! RBX Active is sold at various department and sporting good stores, and online at rbxactive.com.  To celebrate their newly launched site…

RBX Active is offering a 25% discount good through 7/31/15 using the CODE: Active25

There will also be free shipping added for purchases over $50 after coupon deduction.  Yay!  Go ahead and check it out here.

Now it’s time to check out some trigger point exercises that will get you ready to race.

Pre-Race Trigger Point Exercises

*Trigger point therapy is a great way to loosen up your muscles and get you ready for your big race.  There are many different ways to do trigger point therapy, but I like to slowly work into a muscle. Move the tennis ball (or your body) to find a tender spot, then hold on that spot while you focus on slow, easy breaths for 10-20 seconds. All you need are a couple of tennis balls and a yoga block to do these exercises below…

Trigger Point Exercises

  • Under Knee Cap: Place one knee on a yoga block (or a hardcover book) and the opposite knee on a tennis ball.  Place it right under the knee cap and slowly move your knee back and forth. If you keep your toes on the floor, you will have more control.
  • Inner Thigh:  Start with the tennis ball above the knee at inner thigh and sandwich the ball between your legs and a yoga block.  Press and hold for 20 seconds, move the ball higher and repeat.
  • Over the Knee to Hip Flexor:  Start with the ball right above the knee lay on your stomach and press your leg into the ball, holding about 20 seconds..   You can slowly bend and straighten your knee too.  Slowly move the ball up your leg to your hip flexor repeating the process.
  • Low Back:  Lay down and place two tennis balls wide at your lower back.  Slowly “windshield wiper” your knees side to side for 20-30 seconds.
  • Sacrum/Butt:  Lay down and place two tennis balls at your sacrum – you don’t want to feel and pain as you lay your body weight onto the balls.  Hold for 20-30 seconds and you can also windshield wiper your knees side to side.

Trigger Point Exercises

  • Hamstring & Calf:  Position the ball right behind your knee.  Lie on your back and press your lower leg into your hamstring to squeeze the ball.  Hold and breathe for 20 seconds.  You can position ball slightly to the outside or inside as well to change the position.
  • Outer Shin:  Lie on your back with your opposite hand holding the tennis ball.  Find a tender spot on the outside of your shin and press both hands into the ball.  Hold and breathe.  You can also circle your hand (the size of a dime) to add friction into the muscle, but your outer shin muscle (peroneus anterior) must remain relaxed.
  • Inner Thighs:  Another inner thigh option is to lie on the back with the ball between legs.  Use your arms to press your legs together.  Hold and breathe for 20 seconds.
  • Outer Thigh (IT Band):  Place ball above knee at outer thigh.  Lie on your side propped up on your elbow and use your top leg to press into the bottom leg.  Your bottom leg must remain relaxed. Hold and breathe for 20 seconds.  Position ball higher and higher repeating the 20 seconds hold with breath work.
  • Butt:  Place the ball right at the center of your butt (piriformis muscle) and slowly lean into the ball with as much pressure as you can handle.  Stay relaxed.  Slowly windshield wiper your foot side to side.

I do trigger point exercises before I leave the house to do a race and then do a few dynamic warm up exercises at the event.

*Consult your physician before starting any new exercise program.

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