an online Instagram web viewer

#itband medias

Photos

An hour on the frozen, muddy trails. Despite reaaallly not wanting to run in the cold, my heart was happy. My fingers and it band were not as happy with me. .
.
.
.
.
.
#halfmarathontraining #itband #trailrunning #motherrunner #momstrong #mommytime #muddyfeet
📍If you’re a male athlete suffering low-back pain, I can almost guarantee you that one of the reasons why is from having a weak core⁣⁣
⁣⁣
You can exercise all you want or play your sport, but if you don’t address this, that’s a big problem⁣⁣
⁣⁣
In our generation, it’s so easy to fall into this trap of having a weak core. You exercise and play your sport, but you find yourself sitting most of the day.⁣⁣
⁣⁣
Sitting long with improper posture can severely weaken your core, as well deactivate your glutes and overuse your hips⁣⁣
⁣⁣
This simple movement, that I’m sure you’ve all seen, is SO important for giving you that stability/strength within your core⁣⁣
⁣⁣
This is the side plank. There are many others I will show you that will help, but let’s start simple today.⁣⁣
⁣⁣
Here’s how to do it:⁣⁣
⁣⁣
🔺Lie on your side with your legs straight⁣⁣
⁣
🔺Prop yourself up with your forearm, make sure your elbow is lined up with your shoulder⁣⁣
⁣
🔺Line your top arm with your body⁣⁣
⁣
🔺Squeeze your glutes and tighten your core⁣⁣
⁣
🔺Hold up to 60 seconds, if you can 😉⁣⁣
⁣⁣
This is a super good starting point to get your core stability and strength. If you struggle with this or find this way too easy, let me know. There are many progressions and regressions for this!⁣⁣
⁣⁣
Have an awesome Sunday 😊
📍If you’re a male athlete suffering low-back pain, I can almost guarantee you that one of the reasons why is from having a weak core⁣⁣ ⁣⁣ You can exercise all you want or play your sport, but if you don’t address this, that’s a big problem⁣⁣ ⁣⁣ In our generation, it’s so easy to fall into this trap of having a weak core. You exercise and play your sport, but you find yourself sitting most of the day.⁣⁣ ⁣⁣ Sitting long with improper posture can severely weaken your core, as well deactivate your glutes and overuse your hips⁣⁣ ⁣⁣ This simple movement, that I’m sure you’ve all seen, is SO important for giving you that stability/strength within your core⁣⁣ ⁣⁣ This is the side plank. There are many others I will show you that will help, but let’s start simple today.⁣⁣ ⁣⁣ Here’s how to do it:⁣⁣ ⁣⁣ 🔺Lie on your side with your legs straight⁣⁣ ⁣ 🔺Prop yourself up with your forearm, make sure your elbow is lined up with your shoulder⁣⁣ ⁣ 🔺Line your top arm with your body⁣⁣ ⁣ 🔺Squeeze your glutes and tighten your core⁣⁣ ⁣ 🔺Hold up to 60 seconds, if you can 😉⁣⁣ ⁣⁣ This is a super good starting point to get your core stability and strength. If you struggle with this or find this way too easy, let me know. There are many progressions and regressions for this!⁣⁣ ⁣⁣ Have an awesome Sunday 😊
Good visual to see the foot landing and Pulling up from ground to get back in air to run. The quicker you can get on and off support foot increases run time while reducing ground time and injury potential. 🔹Gravity lands lifted foot, naturally, close to under body, as a response to Pull 🔹Note that the first point of contact is ball of foot, entire foot touches down as body passes over foot, ✅Foot is already Pulling off ground as body Falls forward, unweighting the foot ✅You only have to pull enough to break contact with the ground, release foot so hamstring reflex can finish pull in air, gravity lands lifted foot, you stay ready to Pull and keep running!
Good visual to see the foot landing and Pulling up from ground to get back in air to run. The quicker you can get on and off support foot increases run time while reducing ground time and injury potential. 🔹Gravity lands lifted foot, naturally, close to under body, as a response to Pull 🔹Note that the first point of contact is ball of foot, entire foot touches down as body passes over foot, ✅Foot is already Pulling off ground as body Falls forward, unweighting the foot ✅You only have to pull enough to break contact with the ground, release foot so hamstring reflex can finish pull in air, gravity lands lifted foot, you stay ready to Pull and keep running!
Sunday training done! @elevateptfit return to run programme is getting me back to running! #StayFit #Fitness #IDontHaveTimeIMakeTime #Elliptical #Running #Run #ITband #BeachLife #SantaMonica
Wall Falls increase your ability to feel and use gravity in your run. Practice Falling often, as this is a skill that you can continue to develop and improve forever! 🔹Face Wall, bodyweight on ball of foot, knees bent, shoulders over hips and arms straight ahead ✅Fall, as a unit, ears-shoulders-hips in line,
🔹Gravity acts on GCM (general center of mass) ✅Hold arms out in front during drill
❌Dropping arms down by side and back up is an action, only one action in this drill: Fall ✅Progress to Falling from Pose, then Pull in response to Fall, 🔹During run, find a fall point with your eyes, hold shoulders over hips and Pull. Your legs will feel lighter, Pulls quicker as the foot pulls in response to body falling. 
With practice this becomes your natural run.
Wall Falls increase your ability to feel and use gravity in your run. Practice Falling often, as this is a skill that you can continue to develop and improve forever! 🔹Face Wall, bodyweight on ball of foot, knees bent, shoulders over hips and arms straight ahead ✅Fall, as a unit, ears-shoulders-hips in line, 🔹Gravity acts on GCM (general center of mass) ✅Hold arms out in front during drill ❌Dropping arms down by side and back up is an action, only one action in this drill: Fall ✅Progress to Falling from Pose, then Pull in response to Fall, 🔹During run, find a fall point with your eyes, hold shoulders over hips and Pull. Your legs will feel lighter, Pulls quicker as the foot pulls in response to body falling. With practice this becomes your natural run.
THE AMAZING IT-BAND
. 
The iliotibial band is the tough band of fibers that run along the outside of the thigh. As the knee is flexed to about 30 degrees, the Iliotibial Band changes from an extensor moment arm to a flexor moment arm (this produces the pivot shift when there is an ACL tear).
.
Credit: @chicagosportsdoc + @fisio_2.0 .
.
.
.
.
#anatomy #anatomiahumana #anatomia #anatomía #med #medical #medicine #medschool #doctor #dr #medicalschool #hospital #nurse #surgeon #rehab #fisioterapia #physio #physiotherapy #physiology #fisioterapeuta #knee #fisio #podologia #therapy #manualtherapy #traumatologia #muscle #runnersknee #itband #pain
THE AMAZING IT-BAND . The iliotibial band is the tough band of fibers that run along the outside of the thigh. As the knee is flexed to about 30 degrees, the Iliotibial Band changes from an extensor moment arm to a flexor moment arm (this produces the pivot shift when there is an ACL tear). . Credit: @chicagosportsdoc + @fisio_2.0 . . . . . #anatomy  #anatomiahumana  #anatomia  #anatomía  #med  #medical  #medicine  #medschool  #doctor  #dr  #medicalschool  #hospital  #nurse  #surgeon  #rehab  #fisioterapia  #physio  #physiotherapy  #physiology  #fisioterapeuta  #knee  #fisio  #podologia  #therapy  #manualtherapy  #traumatologia  #muscle  #runnersknee  #itband  #pain 
💥Pelvic Tilt💥

Follow @gym_body_lovers
Creadit @moveukatie
.
.
We speak frequently about maintaining a neutral pelvic tilt.  We’ve shown you methods of finding your natural tilt.  Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior.  In the image you will see the anterior tilt (arched back) as 13 degrees or more.  You will see neutral (slight curve) as 9-12 degrees.  Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image.  The ideal is a neutral cervical curve as well.  The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion.  So think of it like this… you have a car.  You drive it everywhere, in all different directions, at different speeds, etc.  But then you always bring it home to your garage.  Neutral is like your garage.  It’s ideal.  If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine.  If you do that every day you are very likely to eventually wreck it, get hail damage, etc.  The body is very similar.  So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie
.
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art #Physiology #ITBand #ITB #IlioTibialBand #Glute #GluteMedius #GluteMax #Glutes #Ballet #PilatesBody #BootyStrength #BootyGains #BootyGoals #Edutainment #TFL #TensorFasciaLatae #Muscles #SoftTissue #PreHab #Rehab #FitnessTips #Fitspo
💥Pelvic Tilt💥 Follow @gym_body_lovers Creadit @moveukatie . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art  #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute  #GluteMedius  #GluteMax  #Glutes  #Ballet  #PilatesBody  #BootyStrength  #BootyGains  #BootyGoals  #Edutainment  #TFL  #TensorFasciaLatae  #Muscles  #SoftTissue  #PreHab  #Rehab  #FitnessTips  #Fitspo 
The #RUNPAINFREE #podcast! #itband #athleticconditioning #runninginjuries #runpodcasts #podcasts #podcastsforrunners #runningpodcast More episodes to come! https://itunes.apple.com/us/podcast/runpainfree/id1337184561?mt=2
It is obvious that I hate push ups...This picture shows that the struggle is real 😂😂 However this girl needs to get stronger!
.
.
.
.
.
.
.
.
.
.
.
.
#me #motivation #run #injuredrunner #itband #running  #girl #sports #food #photography
#energybar #vegan #gooday #goodvibes #fun #gym #movinglimits #training #stronger #suisse #switzerland #geneva #foodie #pushups #funnyface #pushingit
Happy legs🥳 massaged quads are happy quads! 🤗 I feel like I must be the worst part of my therapists day😂 right now my body is like a mine field-just filled with pain traps waiting to be uncovered errrrwhere 😩 nothing she can’t handle though🙏🏼 keeps me going! #quadsquad #damagecontrol #massagetherapy #deeptissue #strains #pulls #knots #quaddominant #itband #painmanagement #flex #legday
⚠️ITBand Series
▶️Here's a short video of using iastm devices to help to separate the tissues surrounding the itband.
. .
.
#itband #iastm #hawkgrips #graston #manutherapy #functionalmedicine #mobility #kneepain #bfr #realphysicaltherapy #tools
45 yo female with acute low back pain and chronic IT-band issues. For treatment #1, the goal was to neuromodulate the lumbar sympathetic chain with a perfusion treatment, restore hip dysfunction with an in-line technique, and with Cupping, treat local tissue(s) that have become adhesed along the ilio-tibial tract. At the beginning of the treatment her pain was 10/10. 20 mins later she was a 2/10. Not perfection but pretty awesome! Patient is super pleased with the immediate, drastic improvement. Acupuncture never ceases to amaze me!
45 yo female with acute low back pain and chronic IT-band issues. For treatment #1 , the goal was to neuromodulate the lumbar sympathetic chain with a perfusion treatment, restore hip dysfunction with an in-line technique, and with Cupping, treat local tissue(s) that have become adhesed along the ilio-tibial tract. At the beginning of the treatment her pain was 10/10. 20 mins later she was a 2/10. Not perfection but pretty awesome! Patient is super pleased with the immediate, drastic improvement. Acupuncture never ceases to amaze me!
Some more knowledge on pelvic tilt.⠀
⠀
Thanks @moveu_official: ⠀
...⠀
"💥Pelvic Tilt💥⠀
.⠀
.⠀
We speak frequently about maintaining a neutral pelvic tilt.  We’ve shown you methods of finding your natural tilt.  Some people still struggle to visualize this one though- so here’s a new image to help you! .⠀
.⠀
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior.  In the image you will see the anterior tilt (arched back) as 13 degrees or more.  You will see neutral (slight curve) as 9-12 degrees.  Anything less than 9 degrees would be considered posterior (tucked under bum). .⠀
.⠀
You will also notice the cervical spinal curves are different in this image.  The ideal is a neutral cervical curve as well.  The photo on the left shows the forward head posture we so commonly see in this technology driven society.⠀
.⠀
.⠀
People are meant to move in all different positions and ranges of motion.  So think of it like this… you have a car.  You drive it everywhere, in all different directions, at different speeds, etc.  But then you always bring it home to your garage.  Neutral is like your garage.  It’s ideal.  If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine.  If you do that every day you are very likely to eventually wreck it, get hail damage, etc.  The body is very similar.  So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .⠀
.⠀
💻Written by Katie Goss @MoveUKatie⠀
.⠀
.⠀
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art #Physiology #ITBand #ITB #IlioTibialBand #Glute #GluteMedius #GluteMax #Glutes #Ballet #PilatesBody #BootyStrength #BootyGains #BootyGoals #Edutainment #TFL #TensorFasciaLatae #Muscles #SoftTissue #PreHab #Rehab #FitnessTips #Fitspo"⠀
.⠀
#myotatics #thaimassage #massage
Some more knowledge on pelvic tilt.⠀ ⠀ Thanks @moveu_official: ⠀ ...⠀ "💥Pelvic Tilt💥⠀ .⠀ .⠀ We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! .⠀ .⠀ You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). .⠀ .⠀ You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society.⠀ .⠀ .⠀ People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .⠀ .⠀ 💻Written by Katie Goss @MoveUKatie⠀ .⠀ .⠀ #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art  #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute  #GluteMedius  #GluteMax  #Glutes  #Ballet  #PilatesBody  #BootyStrength  #BootyGains  #BootyGoals  #Edutainment  #TFL  #TensorFasciaLatae  #Muscles  #SoftTissue  #PreHab  #Rehab  #FitnessTips  #Fitspo "⠀ .⠀ #myotatics  #thaimassage  #massage 
You only need to Pull the foot Up from the ground, keep lifted leg relaxed and gravity will land the foot.
Try this muscle elasticity drill to feel the benefits of Pulling only vs pushing or reaching in run.
🔹Stand in pose/Fig4, bodyweight on ball of foot, knee bent ✅Pull foot Up from ground, recovering pose, ankle under hip
🔹As you Pull, keep lifted leg relaxed so gravity can land foot, under body, knee bent, and Pull will be natural response using muscle elasticity, ❌If you try to control landing, actively pressing foot into ground, extending knee you will be unable to use muscle elasticity, foot stuck on ground, increasing impact and you will have to actively contract muscle to pull foot up from ground. ✅Do a few incorrectly on purpose, then do several correctly then immediately run a few steps to feel the elasticity in your run!
You only need to Pull the foot Up from the ground, keep lifted leg relaxed and gravity will land the foot. Try this muscle elasticity drill to feel the benefits of Pulling only vs pushing or reaching in run. 🔹Stand in pose/Fig4, bodyweight on ball of foot, knee bent ✅Pull foot Up from ground, recovering pose, ankle under hip 🔹As you Pull, keep lifted leg relaxed so gravity can land foot, under body, knee bent, and Pull will be natural response using muscle elasticity, ❌If you try to control landing, actively pressing foot into ground, extending knee you will be unable to use muscle elasticity, foot stuck on ground, increasing impact and you will have to actively contract muscle to pull foot up from ground. ✅Do a few incorrectly on purpose, then do several correctly then immediately run a few steps to feel the elasticity in your run!
#12ksofchristmas  5th place AG and my knee felt about 65%. Kept my normal pace, so I’ll take it. Yippeeee!!!
#12ksofchristmas  5th place AG and my knee felt about 65%. Kept my normal pace, so I’ll take it. Yippeeee!!!
Running is when both feet are in the air, so minimize ground time by getting on and off support foot as quickly as possible. ✅Recover pose in 1-2 frames on ground to start Fall, foot Pulls Up from ground in response, this is your only action! 🔹Body continues to travel (Fall) forward and you are back in air, running.
🔹Hamstring reflex finishes Pull and gravity lands lifted foot, naturally, recovering pose to restart the cycle, any speed or distance.
Running is when both feet are in the air, so minimize ground time by getting on and off support foot as quickly as possible. ✅Recover pose in 1-2 frames on ground to start Fall, foot Pulls Up from ground in response, this is your only action! 🔹Body continues to travel (Fall) forward and you are back in air, running. 🔹Hamstring reflex finishes Pull and gravity lands lifted foot, naturally, recovering pose to restart the cycle, any speed or distance.
I finally managed to be able to do something in the gym after weeks of recovery from my injury! It took me a while to get myself up from the warm bed and walk to the gym as my motivation since the injury has been really low. However, three things helped me out today:
1) I am a foodie. I love eating tasty food and I reward my achievements with food. And lately I have been devouring different bars (including my home made bars) trying to find the proper ones for next trail season. So this morning I convinced that if I went to the gym I could have one treat. @bepulsaar_ch has been super kind sending me some samples of their bars (💚) and today I just ate my last one going to the gym (I cant wait to get some more and try new flavours). It really made my morning and I was ready to rock 😎 The XXL size bar was just perfect for me (I eat a lot!)
2) I saw some videos of trail races I want to do next year (MaxiRace, Eiger 101...)But in order to finish them I need to prepare myself and be the fittest I have ever been. Therefore, even if I cant do trails or run at the moment I need to strenghten and do cross trainning to be in the best shape for when I have the green light to run again! No more lazyness and pity thoughts!
3) @veganrunner_jasper 's help cheering me up when I felt like nothing was working 😍
3...2...1...LET'S DO THIS! .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#me #selfie #motivation #run #injuredrunner #itband #running #pulsaar #selfie #girl #sports #food #photography
#yummy #bar #energybar #vegan #veganfood #veganrunners #veganlife #gooday #goodvibes #fun #gym #movinglimits #training #stronger #suisse #switzerland #geneva #foodie
I finally managed to be able to do something in the gym after weeks of recovery from my injury! It took me a while to get myself up from the warm bed and walk to the gym as my motivation since the injury has been really low. However, three things helped me out today: 1) I am a foodie. I love eating tasty food and I reward my achievements with food. And lately I have been devouring different bars (including my home made bars) trying to find the proper ones for next trail season. So this morning I convinced that if I went to the gym I could have one treat. @bepulsaar_ch has been super kind sending me some samples of their bars (💚) and today I just ate my last one going to the gym (I cant wait to get some more and try new flavours). It really made my morning and I was ready to rock 😎 The XXL size bar was just perfect for me (I eat a lot!) 2) I saw some videos of trail races I want to do next year (MaxiRace, Eiger 101...)But in order to finish them I need to prepare myself and be the fittest I have ever been. Therefore, even if I cant do trails or run at the moment I need to strenghten and do cross trainning to be in the best shape for when I have the green light to run again! No more lazyness and pity thoughts! 3) @veganrunner_jasper 's help cheering me up when I felt like nothing was working 😍 3...2...1...LET'S DO THIS! . . . . . . . . . . . . . . . . #me  #selfie  #motivation  #run  #injuredrunner  #itband  #running  #pulsaar  #selfie  #girl  #sports  #food  #photography  #yummy  #bar  #energybar  #vegan  #veganfood  #veganrunners  #veganlife  #gooday  #goodvibes  #fun  #gym  #movinglimits  #training  #stronger  #suisse  #switzerland  #geneva  #foodie 
✌🏼🐾 Ending 2018 with a 10km run 🐾 ✌🏼Ahhh...It’s a wrap! 🤗My other half who ran with me is probably silently cursing why did he pay to torture himself 😅. Don’t think he had any choice 😝🤣 if the wifey insists and also because no friends wanted to join me :( .
.
.
#scsm2018 #goodweather #2018 #woohoo #fun #run #adrenaline #10km #75minutes #itband #screaming
Getting old sucks!! My IT band is killing me! Should I stretch it? Foam roll it? Or just chop the leg off and move on 🤷🏻‍♀️ honestly I feel like it would hurt less to do that latter 😬
#dontgetold #injuriessuck #runnersproblems #pain #imababy #hurtssobad #ITband #itbandproblems #fitness #notfeelingsofit #thisisyour40s
Blog post on finding freedom in side bends.
https://www.starrybrooke-yoga.com/single-post/2018/12/08/Exploring-inner-space-with-side-bends #英語でヨガ #chibayoga #千葉ヨガ #マインドフルネスヨガ #mindfulnessyoga #itband #type1dlookslikeme #diabetesandyoga #pandiculation #somatics
A Month of Myths Day 6: Your IT Band is Tight.
⠀ 
No, no it’s not.
⠀ 
The evidence is extremely clear here, that the IT Band does not fluidly move, get tight or loose.
⠀ 
The second article referenced below talks on a clinical test (Called Obers) that is designed to test hip adduction. It is thought that the IT Band limits Adduction (leg moving towards midline) when it is Tight. The study cut an IT Band and retested the Obers and showed no change. Showing that Obers is likely influenced by proximal hip musculature over the IT Band.
⠀ 
We have gotten Anatomy wrong for many years on this one. An in depth review of the anatomy of the IT Band shows that it can not be a friction syndrome as the insertion point does not role over the lateral epdicondyle during flexion extension! 🎤🎤🎤🎤 MIC DROP! Again believed to be influenced by impaired function at the hip.
⠀ 
Get your Hips Strong 💪🏻💪🏻💪🏻 and reduce your aggravating activity and your “IT Band Syndrome” will likely disappear!
⠀ 
Fairclough et al. Is iliotibial band syndrome really a friction syndrome. 2007.
⠀ 
Willett et al. An anatomical Investigation of the Ober Test. 2016.
⠀ 
Keep following for more evidence based information myth busting and helpful.
A Month of Myths Day 6: Your IT Band is Tight. ⠀ No, no it’s not. ⠀ The evidence is extremely clear here, that the IT Band does not fluidly move, get tight or loose. ⠀ The second article referenced below talks on a clinical test (Called Obers) that is designed to test hip adduction. It is thought that the IT Band limits Adduction (leg moving towards midline) when it is Tight. The study cut an IT Band and retested the Obers and showed no change. Showing that Obers is likely influenced by proximal hip musculature over the IT Band. ⠀ We have gotten Anatomy wrong for many years on this one. An in depth review of the anatomy of the IT Band shows that it can not be a friction syndrome as the insertion point does not role over the lateral epdicondyle during flexion extension! 🎤🎤🎤🎤 MIC DROP! Again believed to be influenced by impaired function at the hip. ⠀ Get your Hips Strong 💪🏻💪🏻💪🏻 and reduce your aggravating activity and your “IT Band Syndrome” will likely disappear! ⠀ Fairclough et al. Is iliotibial band syndrome really a friction syndrome. 2007. ⠀ Willett et al. An anatomical Investigation of the Ober Test. 2016. ⠀ Keep following for more evidence based information myth busting and helpful.
Day7️⃣#CollateralPractice with @cyogalife 
#FireHydrant or #UtthitaHastaPadangUsthasana 🚒
•
I love this posture but I almost always get the ⚡️cramp⚡️ in my glute Carmen talked about😫
•
🌲Happy Friday beautiful souls🌲
.
.
.
#gluteusmedius #obliques #lats #itband #getstretchy #flexibilitytraining #balance #drishti #friyay#readyfortheweekend #selfpractice #mypractice #igyogacommunity #decemberyogachallenge #yogamakesmehappy #christmasspirit #yogapracticenotperfect #fityogi #fitnessmotivation #yogaeveryblessedday
Day7️⃣#CollateralPractice  with @cyogalife #FireHydrant  or #UtthitaHastaPadangUsthasana  🚒 • I love this posture but I almost always get the ⚡️cramp⚡️ in my glute Carmen talked about😫 • 🌲Happy Friday beautiful souls🌲 . . . #gluteusmedius  #obliques  #lats  #itband  #getstretchy  #flexibilitytraining  #balance  #drishti  #friyay #readyfortheweekend  #selfpractice  #mypractice  #igyogacommunity  #decemberyogachallenge  #yogamakesmehappy  #christmasspirit  #yogapracticenotperfect  #fityogi  #fitnessmotivation  #yogaeveryblessedday 
📍I know it feels like there is no way out from the low-back pain your experiencing

It almost makes you feel like it was destined for you, that it’s cursed you

You think you tried everything, but nothing has worked for you

RELAX, that is far from the truth!

Take a moment on this wonderful Friday and understand that everything will be okay for you in time

Be proud that you took the initiative to look for a solution and still are by reading this post 😉

There IS a solution for you!

So don’t let your current pain dictate your future and ruin your ability to live in the present

Now get out there and have the best Friday you ever had 😊🙏🏻
📍I know it feels like there is no way out from the low-back pain your experiencing It almost makes you feel like it was destined for you, that it’s cursed you You think you tried everything, but nothing has worked for you RELAX, that is far from the truth! Take a moment on this wonderful Friday and understand that everything will be okay for you in time Be proud that you took the initiative to look for a solution and still are by reading this post 😉 There IS a solution for you! So don’t let your current pain dictate your future and ruin your ability to live in the present Now get out there and have the best Friday you ever had 😊🙏🏻
@gym_life_fit_life 💥Pelvic Tilt💥
.
.
We speak frequently about maintaining a neutral pelvic tilt.  We’ve shown you methods of finding your natural tilt.  Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior.  In the image you will see the anterior tilt (arched back) as 13 degrees or more.  You will see neutral (slight curve) as 9-12 degrees.  Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image.  The ideal is a neutral cervical curve as well.  The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion.  So think of it like this… you have a car.  You drive it everywhere, in all different directions, at different speeds, etc.  But then you always bring it home to your garage.  Neutral is like your garage.  It’s ideal.  If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine.  If you do that every day you are very likely to eventually wreck it, get hail damage, etc.  The body is very similar.  So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .

#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art #Physiology #ITBand #ITB #IlioTibialBand #Glute #GluteMedius #GluteMax #Glutes #Ballet #PilatesBody #BootyStrength #BootyGains #BootyGoals #Edutainment #TFL #TensorFasciaLatae #Muscles #SoftTissue #PreHab #Rehab #FitnessTips #Fitspo#gym_life_fit_life #gym
@gym_life_fit_life 💥Pelvic Tilt💥 . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art  #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute  #GluteMedius  #GluteMax  #Glutes  #Ballet  #PilatesBody  #BootyStrength  #BootyGains  #BootyGoals  #Edutainment  #TFL  #TensorFasciaLatae  #Muscles  #SoftTissue  #PreHab  #Rehab  #FitnessTips  #Fitspo #gym_life_fit_life  #gym 
NOTHING BETTER THAN PAIN FREE LIVING!!!! Last night at #yoga we did a great hip opening series.

When we were finished the instructor commented that she was impressed by how open my hips are since I do so much to tighten them up as a bodybuilder.

In the moment I shared that because I have had years of #sciatica #ITBand #hipflexor #hamstring and #piriformis issues I am in the habit of nightly stretching

When I got home I thought about the fact that I have been stretching nightly for years... yet this is the first year I have not had weekly if not daily flare ups.

Why is that?!?! Because I have found an incredible all natural solution that is feeding my body on a cellular level while keeping my inflammation levels down!! Definitely #winning at life!
NOTHING BETTER THAN PAIN FREE LIVING!!!! Last night at #yoga  we did a great hip opening series. When we were finished the instructor commented that she was impressed by how open my hips are since I do so much to tighten them up as a bodybuilder. In the moment I shared that because I have had years of #sciatica  #ITBand  #hipflexor  #hamstring  and #piriformis  issues I am in the habit of nightly stretching When I got home I thought about the fact that I have been stretching nightly for years... yet this is the first year I have not had weekly if not daily flare ups. Why is that?!?! Because I have found an incredible all natural solution that is feeding my body on a cellular level while keeping my inflammation levels down!! Definitely #winning  at life!
💥Pelvic Tilt💥
Follow👉@workout__important
.
We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! .
Follow👉@workout__important
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie .
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art#Physiology #ITBand #ITB #IlioTibialBand #Glute#GluteMedius #GluteMax #Glutes #Ballet#PilatesBody #Boo
💥Pelvic Tilt💥 Follow👉@workout__important . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . Follow👉@workout__important . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute #GluteMedius  #GluteMax  #Glutes  #Ballet #PilatesBody  #Boo 
💥Pelvic Tilt💥
.
.
We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie .
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art#Physiology #ITBand #ITB #IlioTibialBand #Glute#GluteMedius #GluteMax #Glutes #Ballet#PilatesBody #Boo
💥Pelvic Tilt💥 . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute #GluteMedius  #GluteMax  #Glutes  #Ballet #PilatesBody  #Boo 
#Repost @moveu_official with @download_repost
・・・
💥Pelvic Tilt💥
.
.
We speak frequently about maintaining a neutral pelvic tilt.  We’ve shown you methods of finding your natural tilt.  Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior.  In the image you will see the anterior tilt (arched back) as 13 degrees or more.  You will see neutral (slight curve) as 9-12 degrees.  Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image.  The ideal is a neutral cervical curve as well.  The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion.  So think of it like this… you have a car.  You drive it everywhere, in all different directions, at different speeds, etc.  But then you always bring it home to your garage.  Neutral is like your garage.  It’s ideal.  If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine.  If you do that every day you are very likely to eventually wreck it, get hail damage, etc.  The body is very similar.  So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie
.
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art #Physiology #ITBand #ITB #IlioTibialBand #Glute #GluteMedius #GluteMax #Glutes #Ballet #PilatesBody #BootyStrength #BootyGains #BootyGoals #Edutainment #TFL #TensorFasciaLatae #Muscles #SoftTissue #PreHab #Rehab #FitnessTips #fitsporation
#Repost  @moveu_official with @download_repost ・・・ 💥Pelvic Tilt💥 . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art  #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute  #GluteMedius  #GluteMax  #Glutes  #Ballet  #PilatesBody  #BootyStrength  #BootyGains  #BootyGoals  #Edutainment  #TFL  #TensorFasciaLatae  #Muscles  #SoftTissue  #PreHab  #Rehab  #FitnessTips  #fitsporation 
💥Pelvic Tilt💥
.
.
We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie .
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art#Physiology #ITBand #ITB #IlioTibialBand #Glute#GluteMedius #GluteMax #Glutes #Ballet#PilatesBody #Boo
💥Pelvic Tilt💥 . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute #GluteMedius  #GluteMax  #Glutes  #Ballet #PilatesBody  #Boo 
💥Pelvic Tilt💥
.
.
We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie
.
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art#Physiology #ITBand #ITB #IlioTibialBand #Glute#GluteMedius #GluteMax #Glutes #Ballet#PilatesBody #BootyStrength #BootyGains#BootyGoals #Edutainment #TFL#TensorFasciaLatae #Muscles #SoftTissue#PreHab #Rehab #FitnessTips #Fitspo
💥Pelvic Tilt💥 . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute #GluteMedius  #GluteMax  #Glutes  #Ballet #PilatesBody  #BootyStrength  #BootyGains #BootyGoals  #Edutainment  #TFL #TensorFasciaLatae  #Muscles  #SoftTissue #PreHab  #Rehab  #FitnessTips  #Fitspo 
#Repost @moveu_official
・・・
💥Pelvic Tilt💥
.
.
We speak frequently about maintaining a neutral pelvic tilt.  We’ve shown you methods of finding your natural tilt.  Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior.  In the image you will see the anterior tilt (arched back) as 13 degrees or more.  You will see neutral (slight curve) as 9-12 degrees.  Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image.  The ideal is a neutral cervical curve as well.  The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion.  So think of it like this… you have a car.  You drive it everywhere, in all different directions, at different speeds, etc.  But then you always bring it home to your garage.  Neutral is like your garage.  It’s ideal.  If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine.  If you do that every day you are very likely to eventually wreck it, get hail damage, etc.  The body is very similar.  So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie
.
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art #Physiology #ITBand #ITB #IlioTibialBand #Glute #GluteMedius #GluteMax #Glutes #Ballet #PilatesBody #BootyStrength #BootyGains #BootyGoals #Edutainment #TFL #TensorFasciaLatae #Muscles #SoftTissue #PreHab #Rehab #FitnessTips #Fitspo
#Repost  @moveu_official ・・・ 💥Pelvic Tilt💥 . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art  #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute  #GluteMedius  #GluteMax  #Glutes  #Ballet  #PilatesBody  #BootyStrength  #BootyGains  #BootyGoals  #Edutainment  #TFL  #TensorFasciaLatae  #Muscles  #SoftTissue  #PreHab  #Rehab  #FitnessTips  #Fitspo 
💥Pelvic Tilt💥
.
.
We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie .
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art#Physiology #ITBand #ITB #IlioTibialBand #Glute#GluteMedius #GluteMax #Glutes #Ballet#PilatesBody #Boo
💥Pelvic Tilt💥 . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute #GluteMedius  #GluteMax  #Glutes  #Ballet #PilatesBody  #Boo 
Jeff demonstrates another great stretch, this time for the tensor fascia latae/IT band. This fascia band is found on the outside of your thigh and runs from your hip down to your knee. Hold this position for 60 seconds to get a good stretch. #itband #itbandsyndrome #tensorfasciaelatae #running #biking #hippain #kneepain #runningpain #painfree #physicaltherapy #stretches #backpain #painrelief #healthylifestyle #dailystretching #goals ****************************************************** For more information visit freedompt.com ****************************************************** Request an appointment here: http://bit.ly/fptappt
Jeff demonstrates another great stretch, this time for the tensor fascia latae/IT band. This fascia band is found on the outside of your thigh and runs from your hip down to your knee. Hold this position for 60 seconds to get a good stretch. #itband  #itbandsyndrome  #tensorfasciaelatae  #running  #biking  #hippain  #kneepain  #runningpain  #painfree  #physicaltherapy  #stretches  #backpain  #painrelief  #healthylifestyle  #dailystretching  #goals  ****************************************************** For more information visit freedompt.com ****************************************************** Request an appointment here: http://bit.ly/fptappt
💥Pelvic Tilt💥
.
.
We speak frequently about maintaining a neutral pelvic tilt.  We’ve shown you methods of finding your natural tilt.  Some people still struggle to visualize this one though- so here’s a new image to help you! .
.
You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior.  In the image you will see the anterior tilt (arched back) as 13 degrees or more.  You will see neutral (slight curve) as 9-12 degrees.  Anything less than 9 degrees would be considered posterior (tucked under bum). .
.
You will also notice the cervical spinal curves are different in this image.  The ideal is a neutral cervical curve as well.  The photo on the left shows the forward head posture we so commonly see in this technology driven society.
.
.
People are meant to move in all different positions and ranges of motion.  So think of it like this… you have a car.  You drive it everywhere, in all different directions, at different speeds, etc.  But then you always bring it home to your garage.  Neutral is like your garage.  It’s ideal.  If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine.  If you do that every day you are very likely to eventually wreck it, get hail damage, etc.  The body is very similar.  So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. .
.
💻Written by Katie Goss @MoveUKatie
.
.
#MoveU #FixYoShit #NeutralPelvis #Anatomy #Art #Physiology #ITBand #ITB #IlioTibialBand #Glute #GluteMedius #GluteMax #Glutes #Ballet #PilatesBody #BootyStrength #BootyGains #BootyGoals #Edutainment #TFL #TensorFasciaLatae #Muscles #SoftTissue #PreHab #Rehab #FitnessTips #Fitspo
💥Pelvic Tilt💥 . . We speak frequently about maintaining a neutral pelvic tilt. We’ve shown you methods of finding your natural tilt. Some people still struggle to visualize this one though- so here’s a new image to help you! . . You will find conflicting measurements for what EXACTLY constitutes neutral pelvis versus anterior or posterior. In the image you will see the anterior tilt (arched back) as 13 degrees or more. You will see neutral (slight curve) as 9-12 degrees. Anything less than 9 degrees would be considered posterior (tucked under bum). . . You will also notice the cervical spinal curves are different in this image. The ideal is a neutral cervical curve as well. The photo on the left shows the forward head posture we so commonly see in this technology driven society. . . People are meant to move in all different positions and ranges of motion. So think of it like this… you have a car. You drive it everywhere, in all different directions, at different speeds, etc. But then you always bring it home to your garage. Neutral is like your garage. It’s ideal. If you park it outside in bad weather sometimes or drive it like a pyscho once in a while it’s likely going to be fine. If you do that every day you are very likely to eventually wreck it, get hail damage, etc. The body is very similar. So have fun and do things, but be AWARE of what you are doing and work on improving the way you are doing it. . . 💻Written by Katie Goss @MoveUKatie . . #MoveU  #FixYoShit  #NeutralPelvis  #Anatomy  #Art  #Physiology  #ITBand  #ITB  #IlioTibialBand  #Glute  #GluteMedius  #GluteMax  #Glutes  #Ballet  #PilatesBody  #BootyStrength  #BootyGains  #BootyGoals  #Edutainment  #TFL  #TensorFasciaLatae  #Muscles  #SoftTissue  #PreHab  #Rehab  #FitnessTips  #Fitspo 
📍Is low-back pain still limiting you from doing/enjoying the things you love?⁣
⁣
You gotta incorporate this strength building exercise into your routine then!⁣
⁣
Lateral band-walks were an important ingredient to solving my debilitating low-back pain
⁣
This will activate your glutes and will wake up your muscles where your hips are at
⁣
So if you feel your buns on fire, just know you’re activating muscles that have been sleeping! This is GOOD!⁣
⁣
Here’s how to do it:⁣
⁣
🔺Place a resistance band right above your knee and shift your weight to the outside of your feet⁣
⁣
🔺Push your knees against the bands and KEEP tension the entire time⁣
⁣
🔺Do 10 steps each direction, increase to 15 when you adjust to it over time
⁣
🔺Do these before every workout! Especially if you really feel the burn the first couple times⁣
⁣
If this helps you or you need more help, let me know below or send me a message. Hope this helps all! 🙏🏻⁣
📍Is low-back pain still limiting you from doing/enjoying the things you love?⁣ ⁣ You gotta incorporate this strength building exercise into your routine then!⁣ ⁣ Lateral band-walks were an important ingredient to solving my debilitating low-back pain ⁣ This will activate your glutes and will wake up your muscles where your hips are at ⁣ So if you feel your buns on fire, just know you’re activating muscles that have been sleeping! This is GOOD!⁣ ⁣ Here’s how to do it:⁣ ⁣ 🔺Place a resistance band right above your knee and shift your weight to the outside of your feet⁣ ⁣ 🔺Push your knees against the bands and KEEP tension the entire time⁣ ⁣ 🔺Do 10 steps each direction, increase to 15 when you adjust to it over time ⁣ 🔺Do these before every workout! Especially if you really feel the burn the first couple times⁣ ⁣ If this helps you or you need more help, let me know below or send me a message. Hope this helps all! 🙏🏻⁣
🚩Fix pain on the outside of knee💪
▶Maybe the problem is your iliotibial Band (ITB)
Let’s try to release the ITB!
-
▶The ITB is not a muscle. It is comprised of fascia. 🔹It connects muscle to bone and helps extend the muscles stabilizing the side of the knee when you move.
▶Some research indicates that it should not be stretched, and that you should not use foam rollers to release it, due to its structures.😨 ▶Therefore, using a pressure ball is a better idea to deeply release the ITB without pulling connective muscles.
-
✨STEPS: ⚪ Lie on your side and place a ball under the ITB
⚪ Use the outside leg to support yourself as you move the other leg up and down
⚪ Switch and do the other side.
--------------------------
🚩你/妳是否有外側膝蓋疼痛的問題❓
✔試看看放鬆髂徑束(ITB)吧!
-
▶很多人誤以為髂徑束是肌肉組織,事實上它是一條強壯的結締組織。🔹它相連著其他肌肉,幫助穩定外側膝蓋。
▶研究指出此種組織不應該去伸展以及用滾筒放鬆。因此,建議使用按摩球能有較深入及鎖定ITB放鬆,此方法較不會拉扯到其他肌群👈。
.
.
.
#Fitformation
#ITband#kneepain#musclerelease
#runner#jumper#exercise#muscle#injury
#fitness#prevention#athlete#Workout#physio
#treatment#legs#selfmyofascialrelease
#髂徑束#筋膜放鬆#跑步#跳躍#訓練
🚩Fix pain on the outside of knee💪 ▶Maybe the problem is your iliotibial Band (ITB) Let’s try to release the ITB! - ▶The ITB is not a muscle. It is comprised of fascia. 🔹It connects muscle to bone and helps extend the muscles stabilizing the side of the knee when you move. ▶Some research indicates that it should not be stretched, and that you should not use foam rollers to release it, due to its structures.😨 ▶Therefore, using a pressure ball is a better idea to deeply release the ITB without pulling connective muscles. - ✨STEPS: ⚪ Lie on your side and place a ball under the ITB ⚪ Use the outside leg to support yourself as you move the other leg up and down ⚪ Switch and do the other side. -------------------------- 🚩你/妳是否有外側膝蓋疼痛的問題❓ ✔試看看放鬆髂徑束(ITB)吧! - ▶很多人誤以為髂徑束是肌肉組織,事實上它是一條強壯的結締組織。🔹它相連著其他肌肉,幫助穩定外側膝蓋。 ▶研究指出此種組織不應該去伸展以及用滾筒放鬆。因此,建議使用按摩球能有較深入及鎖定ITB放鬆,此方法較不會拉扯到其他肌群👈。 . . . #Fitformation  #ITband #kneepain #musclerelease  #runner #jumper #exercise #muscle #injury  #fitness #prevention #athlete #Workout #physio  #treatment #legs #selfmyofascialrelease  #髂徑束 #筋膜放鬆 #跑步 #跳躍 #訓練 
My 95 year old client fell at home and fractured his hip. He actually fractured his greater trochanter, not the joint. He recovered well from surgery, and is walking again. He pointed to an area of soreness on the outside of his thigh, the iliotibial band. Considering he fractured the greater trochanter, it only makes sense that his brain tightened his ITB to stabilize the joint. His hip abductors were not firing properly, so the ITB overworked. Gently released the ITB, activated the abductors, then taught him to do the same. He's one tough WW 2 veteran! #nkt #neurokinetictherapy #hips #itband
My 95 year old client fell at home and fractured his hip. He actually fractured his greater trochanter, not the joint. He recovered well from surgery, and is walking again. He pointed to an area of soreness on the outside of his thigh, the iliotibial band. Considering he fractured the greater trochanter, it only makes sense that his brain tightened his ITB to stabilize the joint. His hip abductors were not firing properly, so the ITB overworked. Gently released the ITB, activated the abductors, then taught him to do the same. He's one tough WW 2 veteran! #nkt  #neurokinetictherapy  #hips  #itband 
Looking for recommendations: You guys I had to get up out of bed & stretch last night just to sleep! I have something painful going in my lower back & shooting down my leg. 😩 I’ve been applying essential oils, and this morning I warmed up my muscles & stretched & foam rolled, but I feel like I may need professional intervention! 😂 Scheduling a last minute massage in Dallas - during the holidays? 🤣 I do love a good challenge... I had a massage scheduled during my holiday travel but she cancelled on me yesterday due to a family emergency. 🙁 Who do you love in Dallas? Who do I know? (@txjenna70?? Yes, I just called you out, lol) Looking for Saturday or Sunday afternoon... bonus points for organic and/or vegan establishment. 🙏🏻 Thank you! #itband #sciatica #dallasmassage #massagedallas #massagedallastx #dallasmassagetherapist #dallasmassagetherapy #dallas #bigd
Looking for recommendations: You guys I had to get up out of bed & stretch last night just to sleep! I have something painful going in my lower back & shooting down my leg. 😩 I’ve been applying essential oils, and this morning I warmed up my muscles & stretched & foam rolled, but I feel like I may need professional intervention! 😂 Scheduling a last minute massage in Dallas - during the holidays? 🤣 I do love a good challenge... I had a massage scheduled during my holiday travel but she cancelled on me yesterday due to a family emergency. 🙁 Who do you love in Dallas? Who do I know? (@txjenna70?? Yes, I just called you out, lol) Looking for Saturday or Sunday afternoon... bonus points for organic and/or vegan establishment. 🙏🏻 Thank you! #itband  #sciatica  #dallasmassage  #massagedallas  #massagedallastx  #dallasmassagetherapist  #dallasmassagetherapy  #dallas  #bigd 
Happy with the team’s performance tonight! Could use a thigh massage right now! #soccer #football #thigh #quadriceps #itband #inneedofsometlc #cramp #musclecramps
Moving one part of your body affects all the other parts⠀
Nothing works in isolation⠀
.⠀
Here, I've got #yogatuneuptherapyballs on my IT band, and any movement that I do here will have an impact on my pelvis, feet, knees, gluts, back, spine and ribs.....⠀
.⠀
Some areas more than others, and it's all connected⠀
.⠀
Pain / tightness in any of these?⠀
.⠀
Come and connect all of these together Thursday Dec 6th @meadowpark 6:30pm
.
Photo @andimcleish
Moving one part of your body affects all the other parts⠀ Nothing works in isolation⠀ .⠀ Here, I've got #yogatuneuptherapyballs  on my IT band, and any movement that I do here will have an impact on my pelvis, feet, knees, gluts, back, spine and ribs.....⠀ .⠀ Some areas more than others, and it's all connected⠀ .⠀ Pain / tightness in any of these?⠀ .⠀ Come and connect all of these together Thursday Dec 6th @meadowpark 6:30pm . Photo @andimcleish
Working on my fast twitch muscles and having fun ● ●
● ●
@nordstrom #tshirt
@elfthemovie #willferrell
@underarmour #hat#compressions #shorts 
@suunto #watch
@brooksrunning #shoes
#calisthenics #muscle #balance #gymfuckery #workoutmodel #workout #gym #funny #entertainment #gymfuckery #ankleworkout #ankle #samsungmobile #boxingring #lamodel #fitnessblog #fitnessmodel #fitness #quadworkout #legworkout #core #itband #haha
Do you even foam roll, bruh? 🤔
•
What's your favorite part to foam roll? Maybe you are like me and my least favorite part is also my fave for the very same reasons.. foam rolling can hurt. But injuries hurt worse! • 
Have no idea what I'm even talking about? Let's chat about exercise and recovery! Drop your favorite chill face emoji. 😏
Do you even foam roll, bruh? 🤔 • What's your favorite part to foam roll? Maybe you are like me and my least favorite part is also my fave for the very same reasons.. foam rolling can hurt. But injuries hurt worse! • Have no idea what I'm even talking about? Let's chat about exercise and recovery! Drop your favorite chill face emoji. 😏
Myofascial cupping is a great way to help improve range of motion, reduce pain, and improve circulation to help with healing of tissues. Book your treatment now and see the bennefits it can bring to your life! .
www.phaseonefnr.wordpress.com
.
Here I'm applying the cups to the IT band to improve range of motion and comfort around the hip. You can not make any significant changes to the IT band itself but instead  it's relation with surrounding tissues.

#health #treatment #cupping #movementislife #qualityoflife #massage #therapist #fortsask #yeg #780 #leg #fascia #lukeiamyourfascia #ITband
Myofascial cupping is a great way to help improve range of motion, reduce pain, and improve circulation to help with healing of tissues. Book your treatment now and see the bennefits it can bring to your life! . www.phaseonefnr.wordpress.com . Here I'm applying the cups to the IT band to improve range of motion and comfort around the hip. You can not make any significant changes to the IT band itself but instead it's relation with surrounding tissues. #health  #treatment  #cupping  #movementislife  #qualityoflife  #massage  #therapist  #fortsask  #yeg  #780  #leg  #fascia  #lukeiamyourfascia  #ITband 
More physio tonight. Single leg press pulses to really get those glutes a-burnin'! Physio appears to be just about making me as uncomfortable as possible at the moment. But thats ok, great things happen outside your comfort zone! 
#Humberrunner #rehabbingmyinjury #itbandsyndrome #physiotherapy #runnersproblems #Itband #physio #Fortheloveoftherun #Neverstoprunning
I was at a session last night teaching strength training for runners, and it got me thinking about all the physical therapy I’ve done. .
I remember when I started running and had that ice pick pain in the outside of my right knee. I did therapy for my tight IT band, and worked so hard to create good running form. .
I remember the time I pulled everything in my lower back and spent a month in bed. And then a year later it happened again. After that one, I went into my gym to try to ease back into it and realized that when I was lying on my stomach, I couldn’t even lift one toe off the ground.😳 Regaining my strength from there was an incredible challenge, but it came along with healing my body from the inside. That was another challenge because I had spent so many years hurting and struggling. The lessons I’ve learned through those struggles have forever shaped my life beyond just shaping my fitness.
.
I learned that my body wasn’t destined to feel tired and run down all the time. And neither was my mind. That wasn’t my lot in life after all! I’m forever grateful that my friend talked to me about adding gut health into my clean eating and exercising. Have you addressed that yet?
⠀⠀
🌿10 SIGNS you are ready :🌿
⠀⠀
✖️ fatigue/low energy levels
✖️ skin breakouts ✖️ bloating/stomach pains
✖️ food cravings ✖️ trouble sleeping
✖️ bathroom issues ✖️ headaches
✖️ irritability/anxiety/depression ✖️ autoimmunity
⠀⠀
If any of those are a challenge you’re dealing with, it’s time to start changing your life for the better.❤️
.
.
.
.
#struggles #fitness #guthealth
I was at a session last night teaching strength training for runners, and it got me thinking about all the physical therapy I’ve done. . I remember when I started running and had that ice pick pain in the outside of my right knee. I did therapy for my tight IT band, and worked so hard to create good running form. . I remember the time I pulled everything in my lower back and spent a month in bed. And then a year later it happened again. After that one, I went into my gym to try to ease back into it and realized that when I was lying on my stomach, I couldn’t even lift one toe off the ground.😳 Regaining my strength from there was an incredible challenge, but it came along with healing my body from the inside. That was another challenge because I had spent so many years hurting and struggling. The lessons I’ve learned through those struggles have forever shaped my life beyond just shaping my fitness. . I learned that my body wasn’t destined to feel tired and run down all the time. And neither was my mind. That wasn’t my lot in life after all! I’m forever grateful that my friend talked to me about adding gut health into my clean eating and exercising. Have you addressed that yet? ⠀⠀ 🌿10 SIGNS you are ready :🌿 ⠀⠀ ✖️ fatigue/low energy levels ✖️ skin breakouts ✖️ bloating/stomach pains ✖️ food cravings ✖️ trouble sleeping ✖️ bathroom issues ✖️ headaches ✖️ irritability/anxiety/depression ✖️ autoimmunity ⠀⠀ If any of those are a challenge you’re dealing with, it’s time to start changing your life for the better.❤️ . . . . #struggles  #fitness  #guthealth 
Graston technique or IASTM is included with all advanced treatments in the clinic. It helps to break down scar tissue and adhesions in injured/strained muscles, ligaments and tendons. Graston therapy, when applied before Hijama wet cupping, can significantly improve the time it takes to heal an injury. 
#grastontechnique #grastontherapy #guasha #graston #myofascialrelease #harrowcupping #sportstherapy #injuryrehab #sportsinjuries #injuryprevention #harrowonthehill #cuppingclinic #hijama #cuppingtherapy #hijamah #northlondon #jointpain #musclepain #neckpain #triggerpoint #iastm #backpain #cervicalspine #headaches #migraines #tendonitis #bursitis #kneejoint #itband #itbandsyndrome
Graston technique or IASTM is included with all advanced treatments in the clinic. It helps to break down scar tissue and adhesions in injured/strained muscles, ligaments and tendons. Graston therapy, when applied before Hijama wet cupping, can significantly improve the time it takes to heal an injury. #grastontechnique  #grastontherapy  #guasha  #graston  #myofascialrelease  #harrowcupping  #sportstherapy  #injuryrehab  #sportsinjuries  #injuryprevention  #harrowonthehill  #cuppingclinic  #hijama  #cuppingtherapy  #hijamah  #northlondon  #jointpain  #musclepain  #neckpain  #triggerpoint  #iastm  #backpain  #cervicalspine  #headaches  #migraines  #tendonitis  #bursitis  #kneejoint  #itband  #itbandsyndrome 
Results speak louder than 1000 claims… Brock just got back from the same martial arts event we mentioned in the previous post. He is into online coaching since 6 months.
💢
#kineticX - feel freaking amazing
Results speak louder than 1000 claims… Brock just got back from the same martial arts event we mentioned in the previous post. He is into online coaching since 6 months. 💢 #kineticX  - feel freaking amazing
#iastm #fasciarelease #lateralline #itband @hpe_india @hpeuk
Dreaming of running again.... I think I have forgotten how! 
It has been a month now of injury and not being able to run... It is hard and so frustrating! 
I was getting better and just doing 5k recovery runs... All was great and then I tried to do my first down hill for only about 20 seconds and now I'm back at the beginning but way worse! So I have taken a break from running for 2 weeks and am cross training instead... Cycling... Swimming .... Aqua jogging and I'm doing tons of rehab; strength and mobility exercises. Am I getting better? Nope. Is it getting worse? Yes. Before I could do a 5k, no problem. This morning I Aqua jogged in the pool for 45 minutes and had the same injury. Aqua jogging is meant to be one of the safest exercises to do...The most frustrating thing is the lack of information and proven facts about IT band syndrome... Everything I have read is just completely  contradictory ... 'Foam rolling is the best thing for it' ' foam rolling is the worse thing you could possibly do' 'make sure you run through it' ' running is the worse thing you could do'. ' get massages on the painful area' 'don't touch the painful area' whatttttt to do??? I'm definitely doing something wrong and I am just hoping it doesn't come to having to break from all sports completely. I have to seriously start getting my head around cancelling January's races and even worse I'm in the UK in less than 3 weeks... I was so looking forward to all the amazing running potentials... Fresh air... Safe... Countryside .... Endless trails...cold! 
Any tips or advice on IT band syndrome would be greatly appreciated pleasssse!
Dreaming of running again.... I think I have forgotten how! It has been a month now of injury and not being able to run... It is hard and so frustrating! I was getting better and just doing 5k recovery runs... All was great and then I tried to do my first down hill for only about 20 seconds and now I'm back at the beginning but way worse! So I have taken a break from running for 2 weeks and am cross training instead... Cycling... Swimming .... Aqua jogging and I'm doing tons of rehab; strength and mobility exercises. Am I getting better? Nope. Is it getting worse? Yes. Before I could do a 5k, no problem. This morning I Aqua jogged in the pool for 45 minutes and had the same injury. Aqua jogging is meant to be one of the safest exercises to do...The most frustrating thing is the lack of information and proven facts about IT band syndrome... Everything I have read is just completely contradictory ... 'Foam rolling is the best thing for it' ' foam rolling is the worse thing you could possibly do' 'make sure you run through it' ' running is the worse thing you could do'. ' get massages on the painful area' 'don't touch the painful area' whatttttt to do??? I'm definitely doing something wrong and I am just hoping it doesn't come to having to break from all sports completely. I have to seriously start getting my head around cancelling January's races and even worse I'm in the UK in less than 3 weeks... I was so looking forward to all the amazing running potentials... Fresh air... Safe... Countryside .... Endless trails...cold! Any tips or advice on IT band syndrome would be greatly appreciated pleasssse!
Check that you are Pulling ankle up under hip rather than kicking back during run.
Video1(Left)
❌Kicking back loads the hamstring, leg travels back and causes lifted leg to kick forward as a counter response ❌Both actions are unnecessary, and only increase time on ground vs air in run 
Video2 (Right)
✅Pulling ankle Up under hip, lifted foot lands naturally, via gravity ✅Minimize the splash! You can see with Pull you only disturb the water as needed, getting on and off support foot quickly, just like during run! 
#runrx
Check that you are Pulling ankle up under hip rather than kicking back during run. Video1(Left) ❌Kicking back loads the hamstring, leg travels back and causes lifted leg to kick forward as a counter response ❌Both actions are unnecessary, and only increase time on ground vs air in run Video2 (Right) ✅Pulling ankle Up under hip, lifted foot lands naturally, via gravity ✅Minimize the splash! You can see with Pull you only disturb the water as needed, getting on and off support foot quickly, just like during run! #runrx 
#itband care... smh #acupuncture This, along with massages, keep me this motor running. Gotta take time and repair. Facts! 💪🏿😉
_____________________________________
#acupunctureworks #sportsmedicine #fitnessmotivation #repair #itbandproblems #stayhealthy #brettochiselfitness #getchiselfit
Started my morning today with some SMR and static stretching! Trying to get some good flexibility on my legs and back for the front squats i have going on later. How do you start your mornings? 💪🏼😌 .
.
.
.
.
.
.
#flexibility #smr #foamrolling #staticstretching #ces #mobility #quads #tfl #itband #lats #rhomboids #gym #fitness #fitlife #rodriguezjuniorfitness #aesthetics #muscles
Holy hell. This is me after a 90 minute #bikramyoga class this morning. Super challenging, lots of sweat and tons of mobility and flexibility work. I have a lot to work on but I loved it! @bikramyogaev
Holy hell. This is me after a 90 minute #bikramyoga  class this morning. Super challenging, lots of sweat and tons of mobility and flexibility work. I have a lot to work on but I loved it! @bikramyogaev
In addition-Benefits of Sports Massage include: *Recovery from Heavy training
*Identify specific areas of vulnerability to focus on -mobility, flexibility, or strength
* Ability to pull back to back hard training
*Catch and prevent injury early
*Help with postural pain
*Create feeling of well-being pre and post athletic event
In addition-Benefits of Sports Massage include: *Recovery from Heavy training *Identify specific areas of vulnerability to focus on -mobility, flexibility, or strength * Ability to pull back to back hard training *Catch and prevent injury early *Help with postural pain *Create feeling of well-being pre and post athletic event
RockTape and IASTM - two more tools of our trade that we bring to you to help you move faster, stronger and with more control. These advanced level treatment techniques aren’t just for our high level athletes. We use them very successfully with desk jockeys and household engineers alike to improve function and relieve pain. How do these help? In a nutshell, the tape, which is stretchy on the skin, helps stimulate the neurosensory system to improve the function of the motor system. Proprioception systems in your body are dialed up. The metal tools affect the mechanoreceptor system and drive mobility between the fascial layers in the body. They DON’T break up adhesions. Anyone who tells you that isn’t knowledgeable and is probably killing you with their technique. Ouch! You’d end up in the hospital if that person was actually “successful” in breaking up your adhesions. While therapeutic IASTM can sometimes be uncomfortable, it’s rarely supposed to be outright painful.
•
Want to get your feet on the ground and your hands in the air again? Without the pain? Call Center Rehab.
•
203-882-9384
•
www.CenterRehab.com
RockTape and IASTM - two more tools of our trade that we bring to you to help you move faster, stronger and with more control. These advanced level treatment techniques aren’t just for our high level athletes. We use them very successfully with desk jockeys and household engineers alike to improve function and relieve pain. How do these help? In a nutshell, the tape, which is stretchy on the skin, helps stimulate the neurosensory system to improve the function of the motor system. Proprioception systems in your body are dialed up. The metal tools affect the mechanoreceptor system and drive mobility between the fascial layers in the body. They DON’T break up adhesions. Anyone who tells you that isn’t knowledgeable and is probably killing you with their technique. Ouch! You’d end up in the hospital if that person was actually “successful” in breaking up your adhesions. While therapeutic IASTM can sometimes be uncomfortable, it’s rarely supposed to be outright painful. • Want to get your feet on the ground and your hands in the air again? Without the pain? Call Center Rehab. • 203-882-9384 • www.CenterRehab.com
It’s been months and months since I could properly run. The last time I ran for 3 miles was April, during the 5k10k I help to organize. My body and mind were falling apart on me, and I went home and collapsed into bed, full of pain and anxiety. 
I’m finally consistently back on track with my health. I’ve been trying to start running more regularly, but am having trouble due to pain. My right SI joint and IT band are just killing me when I run. It’s like I’m trying to pull that leg along through mud. I’ve been stretching and foam rolling, and am contemplating formal PT.  Any runners or my healthcare peeps have any good tips for me? 
#drjennygetsfit #runners #running #runnerproblems #sijoint #itband #jointpain #run #run #workoutoftheday #fitnessjourney #getfit #winterrunning #pain #runinspiration #injury #sportsinjury #physicaltherapy
It’s been months and months since I could properly run. The last time I ran for 3 miles was April, during the 5k10k I help to organize. My body and mind were falling apart on me, and I went home and collapsed into bed, full of pain and anxiety. I’m finally consistently back on track with my health. I’ve been trying to start running more regularly, but am having trouble due to pain. My right SI joint and IT band are just killing me when I run. It’s like I’m trying to pull that leg along through mud. I’ve been stretching and foam rolling, and am contemplating formal PT. Any runners or my healthcare peeps have any good tips for me? #drjennygetsfit  #runners  #running  #runnerproblems  #sijoint  #itband  #jointpain  #run  #run  #workoutoftheday  #fitnessjourney  #getfit  #winterrunning  #pain  #runinspiration  #injury  #sportsinjury  #physicaltherapy 
Who wants to increase performance and speed #musclerecovery? 💥 #bellecore #bodybuffer  s are back IN STOCK. 💥 Buy Now💥 powerful #vibration #massage therapy reaches deep into the #softtissue increasing #circulation #bloodflow  #lymphaticdrainage and flushes #lacticacid buildup preventing onset of #doms speeding #muscle recovery. Developed by doctors, a medaled #triathlete , MIT & Harvard trained engineers for #selfcare and professional use. #chiropractor #physicaltherapy #lmt #yoga #fitness #athletes #sports #sportsinjuries #myofascialrelease #shinsplints #achillestendonitis #hamstrings #itband #plantarfasciitis and more.  #wellness @bellecorellc
Who wants to increase performance and speed #musclerecovery ? 💥 #bellecore  #bodybuffer  s are back IN STOCK. 💥 Buy Now💥 powerful #vibration  #massage  therapy reaches deep into the #softtissue  increasing #circulation  #bloodflow  #lymphaticdrainage  and flushes #lacticacid  buildup preventing onset of #doms  speeding #muscle  recovery. Developed by doctors, a medaled #triathlete  , MIT & Harvard trained engineers for #selfcare  and professional use. #chiropractor  #physicaltherapy  #lmt  #yoga  #fitness  #athletes  #sports  #sportsinjuries  #myofascialrelease  #shinsplints  #achillestendonitis  #hamstrings  #itband  #plantarfasciitis  and more. #wellness  @bellecorellc
🎶blaladah, dadada, blaladah, dadada🎶. That's what playing in my ear. I'm feeling the pain from my IT bands (aka Charlie horse of my quads) from aerial hoop training. To regain mobility  and strength in those areas and inner thighs,  cossack squats is the answer. Almost like a side lunge but with more control and added resistance to make the oh so good feeling feel like oh what the hell was that feeling.  Ha ha, are you feeling me now?
#feelingmyself #cossacksquat #legdayworkout #sidelunges #itbandsyndrome #itband #legday #goldsgym #goldsgymvenice #lean #pump #letsdothisthing #youcandoit #beastmode #nevergiveup #motivation #positive #gainz #coreworkout #core #crossfit #crosstraining #circustraining #calisthenics #yoga #polefitness #aerialist @believefitnessstudio #aerielnation
🎶blaladah, dadada, blaladah, dadada🎶. That's what playing in my ear. I'm feeling the pain from my IT bands (aka Charlie horse of my quads) from aerial hoop training. To regain mobility and strength in those areas and inner thighs, cossack squats is the answer. Almost like a side lunge but with more control and added resistance to make the oh so good feeling feel like oh what the hell was that feeling. Ha ha, are you feeling me now? #feelingmyself  #cossacksquat  #legdayworkout  #sidelunges  #itbandsyndrome  #itband  #legday  #goldsgym  #goldsgymvenice  #lean  #pump  #letsdothisthing  #youcandoit  #beastmode  #nevergiveup  #motivation  #positive  #gainz  #coreworkout  #core  #crossfit  #crosstraining  #circustraining  #calisthenics  #yoga  #polefitness  #aerialist  @believefitnessstudio #aerielnation 
(เจ็บ)เท่าไรไม่จำ #ITband ที่รัก วิ่งจนกว่าจะหายเจ็บไปเอง #NIKE #PEGASUS33 #nikepegasus33 #หัวใจพี่อยู่ที่zone2 ที่เด็ก มช. วิ่งกันเยอะ ไม่ใช่อะไรหรอก กลัวยุงกัด😅😂🤣
(เจ็บ)เท่าไรไม่จำ #ITband  ที่รัก วิ่งจนกว่าจะหายเจ็บไปเอง #NIKE  #PEGASUS33  #nikepegasus33  #ห ัวใจพี่อยู่ที่zone2 ที่เด็ก มช. วิ่งกันเยอะ ไม่ใช่อะไรหรอก กลัวยุงกัด😅😂🤣
Hearing positive feedback reinforces why I chose this line of profession. This pleasant lady is a mother of 3 and running twice a week is her only way of feeling 'mentally stimulated'. She was very anxious and upset that she would not be able to run again due having severe knee pain. Now the outcome is in front of us and she is very happy and able to self manage her condition 😊💪
.
.
#mavmovementsphysio #mavmovements #physiotherapy #physiotherapist #leicesterphysio #keepingyoumoving #aches #pains #rehabilitation #acupuncture #dryneedling #triggerpoints #strengthening #strengthandconditioning #glutesglutesglutes #itbandsyndrome #itband #running #goals #gratitude
Hearing positive feedback reinforces why I chose this line of profession. This pleasant lady is a mother of 3 and running twice a week is her only way of feeling 'mentally stimulated'. She was very anxious and upset that she would not be able to run again due having severe knee pain. Now the outcome is in front of us and she is very happy and able to self manage her condition 😊💪 . . #mavmovementsphysio  #mavmovements  #physiotherapy  #physiotherapist  #leicesterphysio  #keepingyoumoving  #aches  #pains  #rehabilitation  #acupuncture  #dryneedling  #triggerpoints  #strengthening  #strengthandconditioning  #glutesglutesglutes  #itbandsyndrome  #itband  #running  #goals  #gratitude 
#Repost from @runrx. Running is when both feet are in the air. ✅Spend less time on the ground and more in the air, running, by keeping your focus on getting off the ground rather than trying to control foot strike. ❌Runner on Left is thinking about landing, reaching lifted leg towards ground, landing ahead of body, tense ankle, weight on heel, slowing down his run + increasing impact ✅Runner on Right is looking ahead at a Fall point, recovering pose to start Fall, body traveling forward, support foot ready to Pull as a natural response to get back in air and run! 
#runrx #run #running #runner #runningtips #runningcoach #itband #plantarfasciitis #shinsplints #marathontraining #trailrunning #triathlontraining #crossfit #wod #bootcamp #runpainfree #runhappy
#Repost  from @runrx. Running is when both feet are in the air. ✅Spend less time on the ground and more in the air, running, by keeping your focus on getting off the ground rather than trying to control foot strike. ❌Runner on Left is thinking about landing, reaching lifted leg towards ground, landing ahead of body, tense ankle, weight on heel, slowing down his run + increasing impact ✅Runner on Right is looking ahead at a Fall point, recovering pose to start Fall, body traveling forward, support foot ready to Pull as a natural response to get back in air and run! #runrx  #run  #running  #runner  #runningtips  #runningcoach  #itband  #plantarfasciitis  #shinsplints  #marathontraining  #trailrunning  #triathlontraining  #crossfit  #wod  #bootcamp  #runpainfree  #runhappy 
#Repost from @runrx. Check that you Pull ankle up under hip vs kicking back in your practice. ❌Kicking back loads hamstring rather than using reflexive response ❌Ankle behind hip, not recovering pose, will miss opportunity to Fall-Pull naturally during run, instead will use active muscle contraction ✅Pull ankle up under hip, using active + reflexive action of hamstring ✅Recover pose to Fall-Pull as a natural response during run
Swipe ⬅️to see video #runrx #run #running #runner #runningtips #runningcoach #runningtechnique #posemethod #plantarfasciitis #itband #shinsplints #marathontraining #crossfit #wod #lhrl #trailrunning #triathlontraining #barefootrunning #runstrong #runpainfree #instarunners #runhappy
#Repost  from @runrx. Check that you Pull ankle up under hip vs kicking back in your practice. ❌Kicking back loads hamstring rather than using reflexive response ❌Ankle behind hip, not recovering pose, will miss opportunity to Fall-Pull naturally during run, instead will use active muscle contraction ✅Pull ankle up under hip, using active + reflexive action of hamstring ✅Recover pose to Fall-Pull as a natural response during run Swipe ⬅️to see video #runrx  #run  #running  #runner  #runningtips  #runningcoach  #runningtechnique  #posemethod  #plantarfasciitis  #itband  #shinsplints  #marathontraining  #crossfit  #wod  #lhrl  #trailrunning  #triathlontraining  #barefootrunning  #runstrong  #runpainfree  #instarunners  #runhappy 
#Repost from @runrx. See the benefits of Pulling foot Up vs pushing off the back leg in your run. Exaggerating correct movement (pull) and the error (Push) will help you feel the difference. 
Video1(Left)
🔹Stand in Pose and allow Fall
❌Push off the support foot, extending the knee
❌Body travels up ❌Leg travels back, not recovering pose, lifted leg landed early as a counter response ❌Increases ground time and impact + slows down run as body waits for back leg 
Video2(Right)
🔹Stand in Pose and allow Fall
✅Pull support foot Up in response, bent knee, ✅Hamstring reflex finishes Pull, bringing ankle under hip, recovering pose ✅Ready to Fall-Pull and keep running! 
#runrx #run #running #runner #runpainfree #runningtips #runhappy #runningcoach #runningtechnique #posemethod #marathontraining #triathlontraining #trailrunning 
#crossfit #wod #lhrl #bootcamp #plantarfasciitis #shinsplints #kneepain #itband #barefootrunning #instarunners
#Repost  from @runrx. See the benefits of Pulling foot Up vs pushing off the back leg in your run. Exaggerating correct movement (pull) and the error (Push) will help you feel the difference. Video1(Left) 🔹Stand in Pose and allow Fall ❌Push off the support foot, extending the knee ❌Body travels up ❌Leg travels back, not recovering pose, lifted leg landed early as a counter response ❌Increases ground time and impact + slows down run as body waits for back leg Video2(Right) 🔹Stand in Pose and allow Fall ✅Pull support foot Up in response, bent knee, ✅Hamstring reflex finishes Pull, bringing ankle under hip, recovering pose ✅Ready to Fall-Pull and keep running! #runrx  #run  #running  #runner  #runpainfree  #runningtips  #runhappy  #runningcoach  #runningtechnique  #posemethod  #marathontraining  #triathlontraining  #trailrunning  #crossfit  #wod  #lhrl  #bootcamp  #plantarfasciitis  #shinsplints  #kneepain  #itband  #barefootrunning  #instarunners 
Empowering a very kind and warm aquatics exercise and swim teacher how to release your IT band yourself while in the water.  She has constant hip pain. I learned this from my Canadian mentor @aquastretchcanada .  See Connie, your legacy is starting to sweep through the Metro D.  This woman  was blown away....blown away  and pain free after 20 min. 
#aquastretch #ITband
Empowering a very kind and warm aquatics exercise and swim teacher how to release your IT band yourself while in the water. She has constant hip pain. I learned this from my Canadian mentor @aquastretchcanada . See Connie, your legacy is starting to sweep through the Metro D. This woman was blown away....blown away and pain free after 20 min. #aquastretch  #ITband 
I know I’ve been MIA here...but it can be hard when you’re injured 😓 Plus, I was sick earlier this week & school is ramping up as I approach finals 🤓 Anyway, enough with the excuses! I won’t recover from this injury if I don’t put in the work 😱 I definitely slacked this week, but I vow to step up the cross training this week & beyond.
⠀
.
Even when it’s as unglamorous as balance work basically in my kitchen with my slight back roll out for the world to see 😂 I almost didn’t post this photo, but this is real life! 😜I don’t belong to a super awesome gym, but #studentbudget. I’m not as fit as I used to be, but that is normal when you’re recovering from an injury & taking some time off running! I’ve gained some weight since the @chimarathon, but I’m more focused on health & strength than a number anyway. 🙌🏻What is most important is to be healthy, happy, & strong-so that’s what I’m focusing on! ☺️ ⠀
. ⠀
I’m so inspired by all of you whether you ran CIM today or continued to chip away at your goals! I hope to join all of you running soon 🏃🏼‍♀️ But now I need to go back to working on finals 🙃 Happy Sunday! 💜
⠀
.
.
. 
#blackbeanqueen #bibchat #imissrunning #rd2be #irunthisbody #strongnotskinny #igrunners #oisellevoleé  #love2run #legday #bodypositive  #inspiringwomenrunners #irun #runner #injured  #nomeatathlete #running #runningonplants  #balance #injuryprevention #ITband #strengthwork #crosstraining #bepositive #runchicago #c3fit_usa #positivevibes #gettingstrong #homegym
I know I’ve been MIA here...but it can be hard when you’re injured 😓 Plus, I was sick earlier this week & school is ramping up as I approach finals 🤓 Anyway, enough with the excuses! I won’t recover from this injury if I don’t put in the work 😱 I definitely slacked this week, but I vow to step up the cross training this week & beyond. ⠀ . Even when it’s as unglamorous as balance work basically in my kitchen with my slight back roll out for the world to see 😂 I almost didn’t post this photo, but this is real life! 😜I don’t belong to a super awesome gym, but #studentbudget . I’m not as fit as I used to be, but that is normal when you’re recovering from an injury & taking some time off running! I’ve gained some weight since the @chimarathon, but I’m more focused on health & strength than a number anyway. 🙌🏻What is most important is to be healthy, happy, & strong-so that’s what I’m focusing on! ☺️ ⠀ . ⠀ I’m so inspired by all of you whether you ran CIM today or continued to chip away at your goals! I hope to join all of you running soon 🏃🏼‍♀️ But now I need to go back to working on finals 🙃 Happy Sunday! 💜 ⠀ . . . #blackbeanqueen  #bibchat  #imissrunning  #rd2be  #irunthisbody  #strongnotskinny  #igrunners  #oisellevoleé  #love2run  #legday  #bodypositive  #inspiringwomenrunners  #irun  #runner  #injured  #nomeatathlete  #running  #runningonplants  #balance  #injuryprevention  #ITband  #strengthwork  #crosstraining  #bepositive  #runchicago  #c3fit_usa  #positivevibes  #gettingstrong  #homegym 
I got my new socks and shoes in prep for my race awhile ago but they’ve been put on the back burner for a bit. Signed up for my first 15k which is supposed to be February 9th. When I first started training I had 15 weeks to train but now I’m down to 11 weeks to get there. It’s still totally doable minus this one issue where my knee screams screw you about a mile in. So, this week I add in foam rolling to help with my IT band and hope that’s enough to keep me going but if not it’s off to see my chiropractor. So, it’s time to fuel my body properly, stretch before and after runs and foam roll the heck out of my IT band. .
.
#beginnerrunner #couchto15k #usedtobearunner #recovery #stretching #itband #foamrolling #brooksrunning
I got my new socks and shoes in prep for my race awhile ago but they’ve been put on the back burner for a bit. Signed up for my first 15k which is supposed to be February 9th. When I first started training I had 15 weeks to train but now I’m down to 11 weeks to get there. It’s still totally doable minus this one issue where my knee screams screw you about a mile in. So, this week I add in foam rolling to help with my IT band and hope that’s enough to keep me going but if not it’s off to see my chiropractor. So, it’s time to fuel my body properly, stretch before and after runs and foam roll the heck out of my IT band. . . #beginnerrunner  #couchto15k  #usedtobearunner  #recovery  #stretching  #itband  #foamrolling  #brooksrunning 
Months of doing hex bar deadlifts have benefited me greatly in lifting 150kg on the conventional deadlift which I usually struggle to do, not to mention my impediment in the IT band... Sessions of needling has also done me good
#deadlift #dryneedling #needling #itband #fitness #strengthtraining #compoundlift #compoundmovement #back #bicep #fitlife #lifestyle #sundaylifts #nevergiveup #neversaynever #smile #word #instafit #chennai
Será que você está liberando  a fascia 
ou apenas alongando-a ?!
.

Quantos de nós na tentativa de auto liberações com foam rollers  e sticks  ao terminar o procedimento,apesar dos aumentos  de amplitude e até mesmo da dor suportada durante o processo não obteve os melhores e satisfatórios resultados de uma liberação miofascial ?.
.
Ficou interessado (a) ? Fica de olho no meu igtv que irei dar uma explicada neste tópico e em suas complicações! .
.
#itband #imuscle #fascia #anatomia #joelho #tensengridade #movimento #lesoes #treinamento #saude #plenitude #perfomance
Será que você está liberando a fascia ou apenas alongando-a ?! . Quantos de nós na tentativa de auto liberações com foam rollers e sticks ao terminar o procedimento,apesar dos aumentos de amplitude e até mesmo da dor suportada durante o processo não obteve os melhores e satisfatórios resultados de uma liberação miofascial ?. . Ficou interessado (a) ? Fica de olho no meu igtv que irei dar uma explicada neste tópico e em suas complicações! . . #itband  #imuscle  #fascia  #anatomia  #joelho  #tensengridade  #movimento  #lesoes  #treinamento  #saude  #plenitude  #perfomance 
I was that girl who ate a #salad and it would go right through me.😳💩😜 #justbeingreal #forreals If there wasn’t a toilet near by I would have to pull over at the closest destination are #run in #ASAP ✌🏻 My kids would laugh at me but I had some serious issues.😂💩 My #tummytroubles have been gone almost three years now! 🙌 #wootwoot I can as much salad 🥗 as I want! All because of #guthealth Prebiotics, probiotics, and an amazing multi-vitamin have changed everything for me!!! Did you know it helps with so much more??? happyabdhealthy #livingthedream .
.
.
.
.
.
.
.
.
.
.
#plantarfasciitis #migrainessuck #ibs #acepersonaltrainer #hashimotosdisease #instagramers #instamom #crunchymom #glutenfreemom #cheermom #dance #trimom #swimbikerun  #thatgirl #momboss #sahm #itband #happysaturday #momlife #runrunrun #cleaneats
I was that girl who ate a #salad  and it would go right through me.😳💩😜 #justbeingreal  #forreals  If there wasn’t a toilet near by I would have to pull over at the closest destination are #run  in #ASAP  ✌🏻 My kids would laugh at me but I had some serious issues.😂💩 My #tummytroubles  have been gone almost three years now! 🙌 #wootwoot  I can as much salad 🥗 as I want! All because of #guthealth  Prebiotics, probiotics, and an amazing multi-vitamin have changed everything for me!!! Did you know it helps with so much more??? happyabdhealthy #livingthedream  . . . . . . . . . . . #plantarfasciitis  #migrainessuck  #ibs  #acepersonaltrainer  #hashimotosdisease  #instagramers  #instamom  #crunchymom  #glutenfreemom  #cheermom  #dance  #trimom  #swimbikerun  #thatgirl  #momboss  #sahm  #itband  #happysaturday  #momlife  #runrunrun  #cleaneats 
“CONTINUING TO STRETCH KNOTS WONT UNLOCK THE RESTRICTIONS YOUR BODY HOLDS INDEFINITELY”
_
Follow ➡️ @colonna_fitness for the truest health....& fitness content!
_
⚡️ Trigger pointing the deep layers of your fascia will allow for changes to be made later in your body. I am not saying stretching is BAD, just before you give up on yourself, dig into those knots and release them FIRST!
_
🔥 Unlocking the pain areas throughout your body opens the doorway for pain free movement, less risk of injury, enhanced performance & so much more! This will BEGIN to help you become more aware of your body to then START moving properly so the pain doesn’t keep coming back...like it always does!
_
👍 Don’t forget to email or dm for my free EBOOK & “turn on my post notifications”. You’ll see 3 dots on the upper right corner of profiles where you’ll click it and hit the turn on post notifications to always stay updated!
“CONTINUING TO STRETCH KNOTS WONT UNLOCK THE RESTRICTIONS YOUR BODY HOLDS INDEFINITELY” _ Follow ➡️ @colonna_fitness for the truest health....& fitness content! _ ⚡️ Trigger pointing the deep layers of your fascia will allow for changes to be made later in your body. I am not saying stretching is BAD, just before you give up on yourself, dig into those knots and release them FIRST! _ 🔥 Unlocking the pain areas throughout your body opens the doorway for pain free movement, less risk of injury, enhanced performance & so much more! This will BEGIN to help you become more aware of your body to then START moving properly so the pain doesn’t keep coming back...like it always does! _ 👍 Don’t forget to email or dm for my free EBOOK & “turn on my post notifications”. You’ll see 3 dots on the upper right corner of profiles where you’ll click it and hit the turn on post notifications to always stay updated!
Fall session marathon group training with my Fleet Feet Peeps! Wasn’t much of a PGL as my group was feeling the flow and my IT Band flared a pinch coming down off of the bridge. Otherwise she held up quite well all things considered. 😎
Looking forward to a successful training session for the Treasure Coast Marathon in March! 🏃🏼‍♀️ Followed up my run with Yoga with Adriene’s first session for December: Yoga for Stress Relief. 🙏🏻 Now off to rule the world... or at least run errands and watch cheesy holiday movies 🎥!
#marathontraining #treasurecoastmarathon #grouprun #longrun  #iloveafreshlycleanedportapotty #itband #lsdrun #veganrunner #veganmarathoner #running #yoga #ywahope #stressrelief #namaste #veganyogi #straightedge #soberrunner #irunthisbody #womenrunning #ihavearunnersbody #fleetfeetstuart #brooks #runhappy #runsmart #justrun #doyogarunfaster #carbsohard #holidaymoviemarathon
Fall session marathon group training with my Fleet Feet Peeps! Wasn’t much of a PGL as my group was feeling the flow and my IT Band flared a pinch coming down off of the bridge. Otherwise she held up quite well all things considered. 😎 Looking forward to a successful training session for the Treasure Coast Marathon in March! 🏃🏼‍♀️ Followed up my run with Yoga with Adriene’s first session for December: Yoga for Stress Relief. 🙏🏻 Now off to rule the world... or at least run errands and watch cheesy holiday movies 🎥! #marathontraining  #treasurecoastmarathon  #grouprun  #longrun  #iloveafreshlycleanedportapotty  #itband  #lsdrun  #veganrunner  #veganmarathoner  #running  #yoga  #ywahope  #stressrelief  #namaste  #veganyogi  #straightedge  #soberrunner  #irunthisbody  #womenrunning  #ihavearunnersbody  #fleetfeetstuart  #brooks  #runhappy  #runsmart  #justrun  #doyogarunfaster  #carbsohard  #holidaymoviemarathon 
Stretching has come under the microscope recently , but especially so in the management of IT band pain.⠀⠀
🔸⠀⠀
“Imagine bolting a 2-foot strip of thick tire rubber to a plank of wood in several places. Now try to “stretch” it! You might be able to apply some tension to it, but it’s certainly not going to elongate significantly” painscience.com⠀⠀
🔸⠀⠀
Repost from @chicagosportsdoc 🙌🏻 The iliotibial band is the tough band of fibers that run along the outside of the thigh.  As the knee is flexed to about 30 degrees, the Iliotibial Band changes from an extensor moment arm to a flexor moment arm (this produces the pivot shift when there is an ACL tear).
Stretching has come under the microscope recently , but especially so in the management of IT band pain.⠀⠀ 🔸⠀⠀ “Imagine bolting a 2-foot strip of thick tire rubber to a plank of wood in several places. Now try to “stretch” it! You might be able to apply some tension to it, but it’s certainly not going to elongate significantly” painscience.com⠀⠀ 🔸⠀⠀ Repost from @chicagosportsdoc 🙌🏻 The iliotibial band is the tough band of fibers that run along the outside of the thigh. As the knee is flexed to about 30 degrees, the Iliotibial Band changes from an extensor moment arm to a flexor moment arm (this produces the pivot shift when there is an ACL tear).