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Every runner is has unique mobility needs, so mobility work should be specific to you. Instead of putting every single foam rolling exercise on your program, view the exercises below and tailor the mobility to your needs!

If you have any questions please set-up a quick phone call
Foam Rolling
Foam rolling is a nice way to temporarily increase range of motion, and modulate any aches or pains you may be dealing with. Be gentle. A little pressure goes a long way, don't bruise yourself!

Spend ~ :25 seconds per muscles if you're warming-up (up-regulating the nervous system), or :45 seconds or more if you're promoting recovery (down-regulating). Experiment, have fun, get to know your body!
Calf Foam Rolling
Hamstring Foam Rolling
Piriformis Foam Rolling
Glute Med Foam Rolling
Quadriceps Foam Rolling
Hip Flexor Foam Rolling
Tibialis Anterior Foam Rolling
Joint Mobility
After we've performed soft tissue mobility and increased our range of motion, we can work into the joints a little easier.

These joint mobility movements should be through a pain-free range of motion. Don't force any movement, and don't push through any pain. Explore!
Use this list to direct you to the body part you're looking for. 
  • Foot & ankle mobility
  • Knee mobility
  • Hip mobility
  • Low back mobility
  • Mid back mobility 

Ankle.

Foot & Ankle Self Mobilization
Ankle Sits
​3-way Ankle Dorsiflexion
Leg Swings Ankle Mobility

Hip.

Knee Circles
Knee Flexion - Contract/Relax
Knee Extension
Knee Flexion

Hip.

Knee Circles
Knee Flexion - Contract/Relax
Knee Extension
Knee Flexion
STRAVA

NYC

👟  Dr. Blake Dircksen PT, DPT, CSCS
​📱  (646) 360-0799
📍  201 E 71st Street New York, NY, 10021
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