I LOVE dynamic warm ups!!! One of the main advantages of dynamic stretching is warming up the muscles to their working temperature, stretching them and therefore improving their function. With static stretching you lengthen the muscle and you might be feeling that it is working better, but many times its performance is lowered by this. I’m a runner, so lengthening muscles with static warmups will actually make me run slower!!! For more information on when to static stretch, dynamic stretch, or foam roll, please comment or DM me! ❤️Dr. Jess
I often forget about recovery, rest and slowing down.
I always try to do too much and fit a thousand different things into each single day.
And I like it that way, I like a full life, packed with stimuli, experiences and learnings.
On the other hand I am becoming more and more aware that slowing down is also important. Both the body and the mind need space and time to recover.
Balancing these two forces is tricky and I am far from being a master at it. But if I look at the long term trend, I see small, significant improvements.
In the end awareness is the first step. The rest comes with patience, help, practice and accepting that there will be failures on the way 🙏✨
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O kaip įsivertinti ar turite sutrumpėjusius raumenis pilno video ieškokite mūsų Facebook paskyroje 😊📲🔎
O Foam Rolling é uma técnica de auto-massagem que utiliza um instrumento chamado de foam roller – um rolo de espuma com uma dureza e densidade variáveis.
O foam roller permite a massagem e pressão de pontos específicos do corpo humano, sendo capaz de aliviar a tensão e restaurar a função normal dos músculos.
Esta massagem ajuda a eliminar toxinas, aliviar a dor e melhorar o desempenho do indivíduo. 👉💪 Algumas das suas vantagens são: ✔️ Potencia o aumento da flexibilidade;
✔️ Aumento da amplitude dos movimentos;
✔️ Aumenta o fluxo de sangue, acelerando a recuperação muscular.
Set off for a nice hour of canals this morning. Ended up walking home after 1.9 miles. Couldn't even make the last 0.1!
Calf suddenly went in to spasm. The walking loosened it up. Now for a bit of stretching and foam rolling.
The path never runs smooth @runup2christmas!
There is still time though. I'm over half way on my 100km challenge. Going to take a few days of testing from running and do a bit of rehabilitation.
@taylor_knox featured in Momentum Generation. Check it out on HBO!
I’m excited and a little nervous but the @momentumgeneration movie will premiere tomorrow night on @hbo ! Hope you get to check it out... #momentumgenerationhbo
This is the scene of a... successful #dryneedling ? Had my follow up appointment with the DO and she looked at both my #tenosynovitis and #shinsplints with the ultrasound. Original foot problem showed less fluid-yay! Shin showed a tear, I could see the little blip that she was talking about, right over the area of most pain. She #dryneedled both calves and a bit on the shin while looking at the ultrasound, and pronounced my muscles “literally dancing.” Uh yeah, I could feel it 😬😂 She said I already had a big improvement in the range of motion of my foot, but I’ll have to take her word for it because OUCH. Afterwards I literally, and comically if you know that my pain is temporary and self imposed, hobbled to my regular #physicaltherapy appointment. After some massaging and #foamrolling I eked out a few exercises, though maybe you can see from my boomerang how small my range of calf motion is 🤦♀️ I feel like the human version of Speed- as long as I keep moving I’m fine! #marathontraining#offday#stretchitout#iliketomoveitmoveit
It’s ALL hand-stitched felt goodness!! 😍 @sewyoursoul you are one talented lady! 🙌🏼🌹
Regular movement helps lower your risks of heart disease by the way. 👌🏼😉
Triple Art Bypass installation repost from @blackappleart
Be free in your movement. ™️
🚨This information is not medical advice. Got health concerns? Consult a real life health professional.
Let's help improve - walking, jogging, running, squatting, lunging, and getting out of bed :)
This entire sequence took me exactly 12-minutes.
You don't have bands you can use a towel or belt and if you don't have a foam roller, you can use a baseball or tennis ball for the SMR portion.
I hope you enjoy more ankle ROM.
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Ankle mobility is important to keep a solid base in your foot while moving. It will allow you to squat deeper without putting increased pressure on the knees.
I like to use the band on top of my foot to prevent a “pinch” in my ankle as I stretch.
Adjust the distance as needed and hold for 5 seconds.
While rolling, make sure your leg is relaxed. The more you squeeze the less you will feel and the less you will benefit.
Working the Hamstring with some trigger point work. You can use the Forge to do trigger point, rolling, and static work. 30 pounds to 230 pounds and back to 30 pounds again in less than a minute. Nothing more versatile for Body Tempering than the Forge. #bodytempering#myofascialrelease#betterthanfoamrolling
Week 2 Day 1
Back to lifting and heavy & I love it!
But with that means taking care of your recovery as well.
Making sure I get in my recovery shake that helps replenish my muscles after a heavy lift.
And also making sure I’m getting in extra stretching & foam rolling after each workout session.
RODILLO ¿En qué casos lo uso en consulta?❔ Caso 1️⃣
Dolor articular en rodilla derecha durante y post carrera🏃. Pruebas manuales de evaluación negativas⛔ en tendinopatias y ligamentos📏. Musculatura aparentemente normal.
Se le propone trabajar con foam roller tras ejercicio y 1 sesión de masoterapia🙌 y cinesiterapia activa.
Tras su uso en casa refiere molestias puntuales en tensor de la Fascia Lata.
En 1 semana evoluciona favorablemente.
Observación: el foam nos ayudó a evaluar la musculatura y a ser más analítico con la terapia.
Además su uso ayuda al deportista 🏋️ a conocerse un poco más.
Para saber más sobre esta sencilla herramienta, pregunta a tu Fisioterapeuta de confianza.
YOU! Yes you! You’ll surely love the upper body stretches the FST offers especially if you are desk bound for most of the day. Couple this with some movement breaks and some exercises to keep you supple throughout the work week.
👉Do you Sit All Day ⁉️
Seated Thoracic Spine Mobility Drill.
Some say sitting is the new smoking. “This statement may be a bit on extreme end, but the truth is that your body will adapt to what you put it through. If you sit for 40 hours per week, you will become very good at sitting, which often comes with stiff hamstring/hip flexors/thoracic spine, and poor core function. The problem is not sitting itself, but rather being in One position for a prolonged time. More important than sitting in what we consider “optimal position,” the key is to constantly change up the stimulus and change your position. Here are 2 stretches you can do to keep your upper body moving.
✔️Find an object to hinge your thoracic spine over.
✔️Perform 5 reps over 3 different areas moving from bottom to top.
✔️Make sure you keep your core engaged and ribs down to avoid extension of the thoracic spine.
✔️Stabilize your arm on the inside of one leg and rotate open towards the opposite side as far as your can.
✔️Perform 5 reps to each side.
These very easy-to-perform stretches to keep your mid-back mobile take no longer than 2 minutes total.
They allow you to maximize the opening of your facet joints in your thoracic spine. You may hear a crack noise, but no worries! That is called a “cavitation” and is completely fine.
Focus on your BREATH during this exercise. Your ribs attach to your thoracic spine, so thoracic rotation is dependent on rib mobility. If you hold your breath, you will limit your rib mobility. Take a deep breath prior to side bending and rotating, then exhale through the movement.
✍🏻 We recommend taking a break from sitting at minimum of once every hour to go for quick walk.
Follow @alesquar for more 🎥 content! ❇️❇️❇️
Do you find it frustrating when you are trying to reach something in the back of your car and can’t because your arm physically won’t let you😞? When the rotator cuff muscles get tight they can limit your internal rotation, limiting you from doing things like reaching behind you. .
Try this stretch using a foam roller. What you want to do is put the foam roller right at the border of your scapula and look for some tender spots. Sit there and hold. If you want to intensify the release that you are getting try actively turning your palm up as you are putting pressure on that tender spot. .
Try it for about 3-5 minutes every day and see if that helps with the tightness! Let us know what you think 😁😁 .
Stretches for lower back pain is the topic of my latest blog. Stretching and/or massaging can temporarily relieve lower back pain, but it’s often not the cure.
With my clients who have been found stretches for low back pain, I often find that they’re either stretching the wrong muscle or they’re not strengthening the core after stretching.
A major cause of lower back pain is a weak core!
Head over to mixfitness.com to read the blog and learn how to check your lumbar posture; my go to technique to release the lower back muscles; and my favorite exercises to strengthen the core.
Also - check out my stories to watch how you can foam roll your back with a homemade foam roller!
Happy to announce Myofascial Dry Cupping is now added to our list of treatments during injury rehab appointments 😁 I know it looks scary, but it really isn’t!
Dry cupping is used in conjunction with deep tissue massage and is used to increase blood flow to a region to stimulate healing and help stretch the fascia and muscles. This pulling of the blood uses a vacuum technique, and shows in the marks that are sometimes left behind afterwards (swipe for pics) ➡️
🔴 Increased circulation to the muscle, fascia and skin
🔴 Reduces muscular tension, nerve compression and irritation
🔴 Renews healing process
🔴 Removal of stagnant blood and chemical irritants within muscle
🔴 Assists with removal of swelling after injury
🔴 Increases joint mobility and range of movement
🔴 When active movement is included, it stimulates the nervous system, re-educating muscle memory
Also, I think it helps to say that when I first ever heard of this treatment I rolled my eyes 🙄 but after learning more about it on the course and receiving treatment myself I felt great! I was long overdue a sports massage and it really helped with my back after having a busy few weeks. So now I have something I can easily use on myself too 😁 If you have any questions or would like to book in for treatment get in touch today.
🔹Text 07957 617 197
🔹DM on social media
An essential part of my week is foam rolling my sore muscles. In this picture I was working on the front of my legs in my quads. It hurts while I’m doing it but it’s a good hurt like a massage. It provides a myofascial massage, releasing the muscle tissue and increasing mobility. Regular foam rolling can loosen and strengthen the muscle to prevent damage and injury. It increases blood circulation which increases range of motion, better elimination of toxins and waste, faster recovery time following strenuous exercise, and less chance of injury. Using it along with stretching encourages greater flexibility too. Foam rolling gives the muscles a faster recovery time, and while it can’t take the place of a massage therapist completely, it can definitely help us stay loose and recover to keep working our bodies. #foamrolling#beachbody @beachbody @80dayobsession @autumncalabrese
The Dynamic Team looking 💯 Taking care of the runners this weekend at the @deckerchallenge Half Marathon as part of the @austindistancechallenge 🏃🏻♀️👟🏃🏾 Congratulations to all the participants 👏 and thank you to all the volunteers for putting on a great event 🎉