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Tight upper middle back?? Watch this video....I had a local local Instructor take her first @radrollerteam and mobility “yoga” class with me at @FlowShala yesterday, and she cried a little.
In a good way.
Her testimony was that everyone should have access to this and that it would help so many people access Yoga. 
I couldn’t agree more.
Seriously the @radrollerteam All in One kit has been a game changer for me personally as well as my clients and students. [code SH gets you 15% off all products + link in bio for discount to my Pure Mobility video course loves]. Anyone can do this.
Everyone should be able to facilitate their own relief.
Grateful to be a part of this mission, and excited for our Myofascial Release seminar I am leading this weekend.
#smr #selfmyofascialrelease #functionalmovement #bellingham
Tight upper middle back?? Watch this video....I had a local local Instructor take her first @radrollerteam and mobility “yoga” class with me at @FlowShala yesterday, and she cried a little. In a good way. Her testimony was that everyone should have access to this and that it would help so many people access Yoga. I couldn’t agree more. Seriously the @radrollerteam All in One kit has been a game changer for me personally as well as my clients and students. [code SH gets you 15% off all products + link in bio for discount to my Pure Mobility video course loves]. Anyone can do this. Everyone should be able to facilitate their own relief. Grateful to be a part of this mission, and excited for our Myofascial Release seminar I am leading this weekend. #smr  #selfmyofascialrelease  #functionalmovement  #bellingham 
⚫️⏹⏹ Piriformis anatomical position ⏹⏹⚫️. ◼️. The Piriformis muscle in 85% of cadavers is above the Sciatic nerve and releasing trigger points in the Piriformis reduces symptoms. The other 3 possibilities of the sciatic nerve positions can make Sciatica more difficult to manage. ◼️. Don’t over work the Piriformis as you may inflame the area, instead stretch or self myofascial release with low intensity no more than 5 level of pain out of 10. 
#stevemurpheyglutes
◼️. ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹
@paintherapy (Instagram)
www.stevenmurphey.com
www.perfitfitness.com
⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ .
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#muscle  #nervepain  #selfmyofascialrelease #movementtherapy  #glutes  #mobility #chiropractic #trainsmarter  #fittips  #sportsmedicine #sciatica #personaltraining  #physicaltherapy #pain #exercisephysiology #bodybuilding #lowback #backpain #pelvis #squat #posture  #piriformis #triggerpoint #massagetherapist #chiropractic #posture #musclepain #fitnessgirl  #nervepain
⚫️⏹⏹ Piriformis anatomical position ⏹⏹⚫️. ◼️. The Piriformis muscle in 85% of cadavers is above the Sciatic nerve and releasing trigger points in the Piriformis reduces symptoms. The other 3 possibilities of the sciatic nerve positions can make Sciatica more difficult to manage. ◼️. Don’t over work the Piriformis as you may inflame the area, instead stretch or self myofascial release with low intensity no more than 5 level of pain out of 10. #stevemurpheyglutes  ◼️. ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ @paintherapy (Instagram) www.stevenmurphey.com www.perfitfitness.com ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ . . . . #muscle  #nervepain  #selfmyofascialrelease  #movementtherapy  #glutes  #mobility  #chiropractic  #trainsmarter  #fittips  #sportsmedicine  #sciatica  #personaltraining  #physicaltherapy  #pain  #exercisephysiology  #bodybuilding  #lowback  #backpain  #pelvis  #squat  #posture  #piriformis  #triggerpoint  #massagetherapist  #chiropractic  #posture  #musclepain  #fitnessgirl  #nervepain 
🧠 THE NUMBER ONE RULE FOR MOBILITY TRAINING
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PLEASE PLEASE PLEASE (capitals -that means it’s serious) STOP doing mobility drills for the sake of doing mobility drills. Understand why and what you’re trying to achieve with your mobility tool belt. 
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Assess movement. Check joint range of motions. Intervention. Reassess. That’s it. You will save a lot of time in the long run by knowing what does and doesn’t work. 
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Don’t foam roll just to foam roll. Assess. A lot of people waste valuable time (money) doing shit they simply don’t need. 
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Alright. Peace Out Girl Scout.
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#mobility #mobilitytraining #strengthtrain #weightlifter #weightlifting #shouldermobility #hipmobility #movement #assess #softtissuetherapy #massagetherapy #strength #workout #warmup #movementprep #selfmyofascialrelease #breathing #breathingexercises #chicagofitness #performbetter @perform_better #movementspecialist #functionaltraining #chicagomadetraining
🧠 THE NUMBER ONE RULE FOR MOBILITY TRAINING _ PLEASE PLEASE PLEASE (capitals -that means it’s serious) STOP doing mobility drills for the sake of doing mobility drills. Understand why and what you’re trying to achieve with your mobility tool belt. _ Assess movement. Check joint range of motions. Intervention. Reassess. That’s it. You will save a lot of time in the long run by knowing what does and doesn’t work. _ Don’t foam roll just to foam roll. Assess. A lot of people waste valuable time (money) doing shit they simply don’t need. _ Alright. Peace Out Girl Scout. . . . #mobility  #mobilitytraining  #strengthtrain  #weightlifter  #weightlifting  #shouldermobility  #hipmobility  #movement  #assess  #softtissuetherapy  #massagetherapy  #strength  #workout  #warmup  #movementprep  #selfmyofascialrelease  #breathing  #breathingexercises  #chicagofitness  #performbetter  @perform_better #movementspecialist  #functionaltraining  #chicagomadetraining 
Tensione ai polpacci causa grossi scompensi in camminata e postura. Prova questo semplice massaggio con foam roller per rimuovere contratture e riacquistare mobilità.

#mobility #movewell #foamroller #selfmyofascialrelease #calfmassage #performaxfitnessbassano #allenatiperleavventuredellavita #personaltrainerbassanodelgrappa #motivation
One of our tools here at BodyLab and this ball deserves a pedistal! Such a simple yet effective way to relieve chronic pain. If this sounds like you, feel free to get in touch!
Email: info@bodylab.co.nz
Website: www.bodyLab.co.nz
One of our tools here at BodyLab and this ball deserves a pedistal! Such a simple yet effective way to relieve chronic pain. If this sounds like you, feel free to get in touch! Email: info@bodylab.co.nz Website: www.bodyLab.co.nz
I'd like to humbly offer this otter self-care video as a metaphor for my gentle #yoga class at #gardenofyoga this evening!

Join us for a gentle class of breath, movement, meditation and calm. There may even be a little face self massage 😁😁😁 You can book online at gardenofyoga.com.au .
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#meditation #selfmassage #selfmyofascialrelease #gentleyoga #melbournelovesyoga #melbourneyoga #menofyoga #bodypositivity #otters #calm #gentle
📌GOT TIBIALIS ANTERIOR tightness??! Have you gotten a shin splint before?? here is a way to prevent that from happening! just foam roll away! foam rolling works wonders❗️#runners #athletes #soccerplayers #shinsplints #running #sprinting #foamrolling #tibialisanterior #muscletightness #sportstherapy #sportsperformance #training #workingout #gymmotivation #foamroller #selfmyofascialrelease #pt #ptas #athletictraining
ROTATOR CUFF

You have probably heard of the rotator cuff or suffered an injury in that area. But did you know that the rotator cuff is a common name given to  a group of four different muscles? These four muscles work together to stabilize the humerus in the shoulder joint and surrounding area. These muscles are the  supraspinatus, infraspinatus, teres minor and subscapularis. 
The rotator cuff group in general terms helps keep the arm bone in the shoulder joint as the arm moves (lifts, swings, rotates etc.). The shoulder joint is an open joint in a sense, think golf ball (head of the humerus) on a golf tee (shoulder joint). Without these muscles and their tendons, the humerus would slide off the shoulder joint. 
Generally any pushing, pulling and/ or swinging motions of the arm are controlled by the rotator cuff group and injuries in this group of muscles are very common, especially tendon tears. 
Why do we need to roll these muscles and surrounding fascia?  To keep the muscles healthy and supple due to overtraining, improper form and underuse as well. 
Who needs to role this area?  EVERYONE but especially yogis who practice  vinyasa flow, power flow or ashtanga style yoga. The vinyasa/ chaturanga sequence can put a lot of pressure on the rotator cuff group of muscles, especially if done with incorrect body alignment (e.g. pulling the body forward in chaturanga for urdhva svanasana/ upward dog). Join me this week for 3 chances to roll your rotator cuff group:

Wednesday 5 pm @yogamcc

Saturday 2 pm @my_yoga_calgary

Sunday 6 pm @puravedayyc

Always consult your physician before beginning this or any exercise program.
ROTATOR CUFF You have probably heard of the rotator cuff or suffered an injury in that area. But did you know that the rotator cuff is a common name given to  a group of four different muscles? These four muscles work together to stabilize the humerus in the shoulder joint and surrounding area. These muscles are the  supraspinatus, infraspinatus, teres minor and subscapularis. The rotator cuff group in general terms helps keep the arm bone in the shoulder joint as the arm moves (lifts, swings, rotates etc.). The shoulder joint is an open joint in a sense, think golf ball (head of the humerus) on a golf tee (shoulder joint). Without these muscles and their tendons, the humerus would slide off the shoulder joint. Generally any pushing, pulling and/ or swinging motions of the arm are controlled by the rotator cuff group and injuries in this group of muscles are very common, especially tendon tears. Why do we need to roll these muscles and surrounding fascia?  To keep the muscles healthy and supple due to overtraining, improper form and underuse as well. Who needs to role this area?  EVERYONE but especially yogis who practice  vinyasa flow, power flow or ashtanga style yoga. The vinyasa/ chaturanga sequence can put a lot of pressure on the rotator cuff group of muscles, especially if done with incorrect body alignment (e.g. pulling the body forward in chaturanga for urdhva svanasana/ upward dog). Join me this week for 3 chances to roll your rotator cuff group: Wednesday 5 pm @yogamcc Saturday 2 pm @my_yoga_calgary Sunday 6 pm @puravedayyc Always consult your physician before beginning this or any exercise program.
Today we are pleased to bring you the first of many #SelfMyofascialRelease posts, featuring the amazing new DOUBLE ROLLER foam roller by @lululemon! .
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In this video, Lindsay demonstrates a great technique to roll out & open up your thoracic spine. For less instensity (but still an amazing release), keep the external compartment of the foam roller in place & roll on the foam roller from your upper traps to the bottom of your shoulder blades (do not apply to your low back during this technique). For a deeper release, remove the external casing & apply the same technique with the internal compartment. What we like about this roller vs the traditional rumble roller, is that the edges are rounded, allowing for the foam roller to contour & sink into your shoulders - particularly the rhomboid & teres complex, which are usually more difficult (& painful) to release. 👌🏼
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Trust us, this #lululemon roller is legit. 🙌🏼 If you don’t have this foam roller (yet!), no need to worry, you can apply this same technique with a traditional foam roller & achieve similar results. ☺️ .
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#SimplyStretchLA #MyofascialReleaseMonday .
📍: @simply_stretch_la 🙆🏻‍♀️: @sudellfit 👖: @lululemon <@dandan0323 @ferociousfranny>
Today we are pleased to bring you the first of many #SelfMyofascialRelease  posts, featuring the amazing new DOUBLE ROLLER foam roller by @lululemon! . . In this video, Lindsay demonstrates a great technique to roll out & open up your thoracic spine. For less instensity (but still an amazing release), keep the external compartment of the foam roller in place & roll on the foam roller from your upper traps to the bottom of your shoulder blades (do not apply to your low back during this technique). For a deeper release, remove the external casing & apply the same technique with the internal compartment. What we like about this roller vs the traditional rumble roller, is that the edges are rounded, allowing for the foam roller to contour & sink into your shoulders - particularly the rhomboid & teres complex, which are usually more difficult (& painful) to release. 👌🏼 . . . Trust us, this #lululemon  roller is legit. 🙌🏼 If you don’t have this foam roller (yet!), no need to worry, you can apply this same technique with a traditional foam roller & achieve similar results. ☺️ . . . . #SimplyStretchLA  #MyofascialReleaseMonday  . 📍: @simply_stretch_la 🙆🏻‍♀️: @sudellfit 👖: @lululemon <@dandan0323 @ferociousfranny>
Получили травму, сорвали спину на грядках или просто надоели болезненные ощущения в спине, шее и суставах?! - Тогда тебе к нам! Миофасциальный релиз, Акупунктурный массаж и cовременная аппаратура в совокупности с помощью квалифицированного специалиста дадут ошеломительный результат🚑🚨💪🏼
По всем вопросам в Direct😂 #crossfit #crossfitzaruba #crossfitter #crossfitathlete #crossfitcommunity #massage #selfmyofascialrelease #acupuncture #fit #fitness #vsco #vscocam
Получили травму, сорвали спину на грядках или просто надоели болезненные ощущения в спине, шее и суставах?! - Тогда тебе к нам! Миофасциальный релиз, Акупунктурный массаж и cовременная аппаратура в совокупности с помощью квалифицированного специалиста дадут ошеломительный результат🚑🚨💪🏼 По всем вопросам в Direct😂 #crossfit  #crossfitzaruba  #crossfitter  #crossfitathlete  #crossfitcommunity  #massage  #selfmyofascialrelease  #acupuncture  #fit  #fitness  #vsco  #vscocam 
Myofascial Release this THURSDAY 6:30-8:30 pm  @thesubtlemind in Boulder. Link in Bio to sign up. #myofascialrelease #smr #rad #radlove #selfmyofascialrelease #selfcare #boulder #yoga #athletes #office #mobility #therapeutics #therapeuticspecialist #yogamedicine #yogaforeverybody
If you ever experience pain, soreness, or tight muscles you need to foam roll. Self myofascial release (foam rolling) improves flexibility, aids in muscle recovery, improves blood circulation, inhibits overactive muscles, and pain reduction. Try it out for yourself 😎
#befitnomenal
#foamroller 
#foamrolling
#phoenixaz
#selfmyofascialrelease
If you ever experience pain, soreness, or tight muscles you need to foam roll. Self myofascial release (foam rolling) improves flexibility, aids in muscle recovery, improves blood circulation, inhibits overactive muscles, and pain reduction. Try it out for yourself 😎 #befitnomenal  #foamroller  #foamrolling  #phoenixaz  #selfmyofascialrelease 
Part 1/9 of my #RoadToRecovery mini series now live. For the full video head to my Facebook page: Joe Cooper Fitness. I’ll drop the link in my insta bio. 👍🏽
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Happy foam rolling!
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#foamrolling #recovery #health #wellness #joecooperfitness #personaltrainer #personaltraining #selfmyofascialrelease
⚫️⏹⏹ Tensor Fasciae Latae TFL ⏹⏹⚫️. Follow Model @deidre.pagnanelli ⬅️. . ➡️KNEE PAIN⬅️
#stevemurpheytfl. 
The Tensor Fascia Latae TFL when over contracted can cause pain from the hip to the knee. 
To reduce tension in I.T. Band ➡️ focus #foamroll, #selfmyofascialrelease or #massagetherapy treatments on the T.F.L. . 
@paintherapy
www.perfitfitness.com
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#muscle  #fittips #exerciseplan #bodybuilding #glutes #personaltraining #physicaltherapy #fitnessgirl #exercisephysiology #bodygoals #sciatica #pain  #posture #deeptissuemassage #psoas #itband #tfl #massagetherapist #backpain #massage #triggerpointtherapy #Chiropractor #Crossfit #knee #leg #triggerpoint
⚫️⏹⏹ Tensor Fasciae Latae TFL ⏹⏹⚫️. Follow Model @deidre.pagnanelli ⬅️. . ➡️KNEE PAIN⬅️ #stevemurpheytfl . The Tensor Fascia Latae TFL when over contracted can cause pain from the hip to the knee. To reduce tension in I.T. Band ➡️ focus #foamroll , #selfmyofascialrelease  or #massagetherapy  treatments on the T.F.L. . @paintherapy www.perfitfitness.com . . . . . #muscle  #fittips  #exerciseplan  #bodybuilding  #glutes  #personaltraining  #physicaltherapy  #fitnessgirl  #exercisephysiology  #bodygoals  #sciatica  #pain  #posture  #deeptissuemassage  #psoas  #itband  #tfl  #massagetherapist  #backpain  #massage  #triggerpointtherapy  #Chiropractor  #Crossfit  #knee  #leg  #triggerpoint 
Treat your feet!!
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If you are on them all day you got to take care of them! Or you end up like me with, dealing with some nagging foot pain. -
The feet are often the most neglected part of the body but may be the most important area to address to prevent problems up the chain!
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Adding some SMR with a lacrosse or golf ball can do wonders for your feet and keep you from ending up with plantar fasciitis or the like. -
Include this into your daily routine!
Treat your feet!! - If you are on them all day you got to take care of them! Or you end up like me with, dealing with some nagging foot pain. - The feet are often the most neglected part of the body but may be the most important area to address to prevent problems up the chain! - Adding some SMR with a lacrosse or golf ball can do wonders for your feet and keep you from ending up with plantar fasciitis or the like. - Include this into your daily routine!
BALLS
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Actually I’m targeting my feet not my...yeah...anyway. Using these RAD massages balls (that’s the brand, not some cool skater speak) to try to balance on. ⠀⠀⠀ ⠀⠀
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My ankles are my weakest link by far. So this gently strengthens them whilst massaging the soles of the feet- an all important area to keep soft and mobile- as I try to balance. ⠀
⠀ ⠀ 
These balls are quite soft...I highly suggest you do not this on a harder ball (like tennis balls) unless you like pain/rolled ankles. ——————————————————— ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fascialrelease #smr #selfmyofascialrelease #myofascialrelease #massageball #footmassage #anklestrength #balancework #yogainspiration #balanceworkout #yogateacher #pilatesteacher #brightonyoga #yogabrighton
BALLS ——————————————————— Actually I’m targeting my feet not my...yeah...anyway. Using these RAD massages balls (that’s the brand, not some cool skater speak) to try to balance on. ⠀⠀⠀ ⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀ My ankles are my weakest link by far. So this gently strengthens them whilst massaging the soles of the feet- an all important area to keep soft and mobile- as I try to balance. ⠀ ⠀ ⠀ These balls are quite soft...I highly suggest you do not this on a harder ball (like tennis balls) unless you like pain/rolled ankles. ——————————————————— ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fascialrelease  #smr  #selfmyofascialrelease  #myofascialrelease  #massageball  #footmassage  #anklestrength  #balancework  #yogainspiration  #balanceworkout  #yogateacher  #pilatesteacher  #brightonyoga  #yogabrighton 
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퇴근 후, #SMR #selfmyofascialrelease 
내 다리는 내가 푼다ㅋㅋ
궁금하면 못 참는..
직접 써봐야 직성이 풀리는 피곤한 성격..ㅋ
#성질더러움주의 #까칠함주의
#rollrecovery #rollrecoveryr8 
근데 이거 겁나 맘에듬..하체(다리) 푸는데 최고!!ㅋ
쫌 쎄긴한데..쓰기편하고 겁나 시원ㅋㅋ
쓰다보면 강도도 적응됨ㅋㅋ
국내에 판매하는거는 구형(흰색)!!(병원돈으로 구매)
신형(검정)은 #해외직구 (내용돈으로...)
구형보다..신형이 좋음!!
스프링이 더 쎄고..
롤 부위가 일체형이라 더 밀착이 되고 잘굴러감ㅋㅋ
러너들한테 #굿아이템 👍  #강추 .
요즘 신기한게 참 많다..
내 용돈 갉아먹는..#호기심구매 😭
이것도 직업병인가..책사기..용품사기..ㅋㅋ
이러니 용돈이 거덜나지...😭
그래도 직접 써보고 좋은건.
선수&환자,지인들한테 추천!!ㅋㅋㅋ
좋은건 같이 지르는걸로ㅋㅋㅋㅋㅋㅋㅋㅋㅋ
#물리치료사#physicaltherapist #러너#runner#러닝코치#ARC#runningcoach
#asicscoach#물리치료소도구#소도구#마사지
. 퇴근 후, #SMR  #selfmyofascialrelease  내 다리는 내가 푼다ㅋㅋ 궁금하면 못 참는.. 직접 써봐야 직성이 풀리는 피곤한 성격..ㅋ #성질더러움주의  #까칠함주의  #rollrecovery  #rollrecoveryr8  근데 이거 겁나 맘에듬..하체(다리) 푸는데 최고!!ㅋ 쫌 쎄긴한데..쓰기편하고 겁나 시원ㅋㅋ 쓰다보면 강도도 적응됨ㅋㅋ 국내에 판매하는거는 구형(흰색)!!(병원돈으로 구매) 신형(검정)은 #해외직구  (내용돈으로...) 구형보다..신형이 좋음!! 스프링이 더 쎄고.. 롤 부위가 일체형이라 더 밀착이 되고 잘굴러감ㅋㅋ 러너들한테 #굿아이템  👍 #강추  . 요즘 신기한게 참 많다.. 내 용돈 갉아먹는..#호기심구매  😭 이것도 직업병인가..책사기..용품사기..ㅋㅋ 이러니 용돈이 거덜나지...😭 그래도 직접 써보고 좋은건. 선수&환자,지인들한테 추천!!ㅋㅋㅋ 좋은건 같이 지르는걸로ㅋㅋㅋㅋㅋㅋㅋㅋㅋ #물리치료사 #physicaltherapist  #러너 #runner #러닝코치 #ARC #runningcoach  #asicscoach #물리치료소도구 #소도구 #마사지 
Incorporating low level of active activity across your day is one of the easiest ways to staying healthy..light stretching, take a walk.. 🌞
Incorporating low level of active activity across your day is one of the easiest ways to staying healthy..light stretching, take a walk.. 🌞
Foam Rolling

Foam rolling forms a fundamental part in my approach to mobility and my self management mobility plans.

In todays society with desk jobs, production lines, long commutes etc etc that it is very likely that people suffer very similiar musular restrictions. 
These muscular restrictions can effect day to day activities as well as participating in exercise pain free. 
Eventually we get adhesions which are essentially "gummed up" points in our muscle fibres and/or fascia that can reduce the muscles range of movement or in some cases pain. They also inhibit muscular function due to keeping the muscle shortened reducing force production. They can be typically known as trigger points or knots.

By using a foam roller (or for a more direct release to smaller harder to get areas, a lacrosse ball) we can apply pressure to these adhesions and break them down. 
You can usually feel an adhesion when your foam rolling as you will find spots that are more tender or painful than others. You should focus on these areas for 30-60 secs, focusing on an exhale breath as you spend time palpating on that adhesion until the pain reduces.

Releasing these adhesion can help improve mobility which in turn can help get us in better positions for exercise, sport or just general activities. 
However Foam Rolling only forms PART of what you need to do. The assessment stage is KEY to identify where you have restrictions so the release work is targeted to what you actually need and there are 3 stages following on from that to improve mobility and cement it in. 
To find out more get in touch for a free consultation at Samien Fitness
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#samienfitness #foamrolling #triggerpoint #mobility #selfmyofascialrelease #fitness #personaltraining #stokeontrent #personaltrainer  #personaltrainingstoke #gym #motivation #performance #sport #personaltrainerstoke
Foam Rolling Foam rolling forms a fundamental part in my approach to mobility and my self management mobility plans. In todays society with desk jobs, production lines, long commutes etc etc that it is very likely that people suffer very similiar musular restrictions. These muscular restrictions can effect day to day activities as well as participating in exercise pain free. Eventually we get adhesions which are essentially "gummed up" points in our muscle fibres and/or fascia that can reduce the muscles range of movement or in some cases pain. They also inhibit muscular function due to keeping the muscle shortened reducing force production. They can be typically known as trigger points or knots. By using a foam roller (or for a more direct release to smaller harder to get areas, a lacrosse ball) we can apply pressure to these adhesions and break them down. You can usually feel an adhesion when your foam rolling as you will find spots that are more tender or painful than others. You should focus on these areas for 30-60 secs, focusing on an exhale breath as you spend time palpating on that adhesion until the pain reduces. Releasing these adhesion can help improve mobility which in turn can help get us in better positions for exercise, sport or just general activities. However Foam Rolling only forms PART of what you need to do. The assessment stage is KEY to identify where you have restrictions so the release work is targeted to what you actually need and there are 3 stages following on from that to improve mobility and cement it in. To find out more get in touch for a free consultation at Samien Fitness . #samienfitness  #foamrolling  #triggerpoint  #mobility  #selfmyofascialrelease  #fitness  #personaltraining  #stokeontrent  #personaltrainer  #personaltrainingstoke  #gym  #motivation  #performance  #sport  #personaltrainerstoke 
Trains, planes, at your desk, in the car...our cork balls are a great lightweight, portable massage tool to keep your muscles engaged.

We love this photo from one of our stockists, @here.wellbeing in Canberra.
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#sustainableliving #soremuscles #selfmyofascialrelease #stretch #muscles #physio #osteo #physiotherapy #osteopathy #yoga #pilates #selfcare #travel #ecofriendly #sustainableproducts #sustainablebusiness #mondaymotivation #design #sustainabledesign
Trains, planes, at your desk, in the car...our cork balls are a great lightweight, portable massage tool to keep your muscles engaged. We love this photo from one of our stockists, @here.wellbeing in Canberra. . . . . . . . . #sustainableliving  #soremuscles  #selfmyofascialrelease  #stretch  #muscles  #physio  #osteo  #physiotherapy  #osteopathy  #yoga  #pilates  #selfcare  #travel  #ecofriendly  #sustainableproducts  #sustainablebusiness  #mondaymotivation  #design  #sustainabledesign 
⚫️⏹⏹⏹ Low Back PAIN (Quadratus Lumborum) . ⏹⏹⏹⚫️. Follow ➡️ @fitness__pagrs
@ibflxz Thank you for being helpful.
______________________________. 
This one isn't easy to release. 
Make sure to elevate opposite waistline this allows easier access to QL attachments along Vertebrae. ⤵️. Start with a tennis ball 🎾 when doing self therapy. 
@paintherapy
www.perfitfitness.com
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#muscle  #workout  #crossfit #movementculture  #strength  #mobility #gymmotivation #trainharder  #fitness #exerciseplan #massage #deeptissuemassage #personaltraining  #physicaltherapy #exercise #exercisephysiology #bodybuilding #muscletherapy #crossfitgirls #fitnessgirl #chiro #posture #lowback #backpain #spine #stevemurpheylowback
#yoga #massagetherapist #mrolympia #selfmyofascialrelease
⚫️⏹⏹⏹ Low Back PAIN (Quadratus Lumborum) . ⏹⏹⏹⚫️. Follow ➡️ @fitness__pagrs @ibflxz Thank you for being helpful. ______________________________. This one isn't easy to release. Make sure to elevate opposite waistline this allows easier access to QL attachments along Vertebrae. ⤵️. Start with a tennis ball 🎾 when doing self therapy. @paintherapy www.perfitfitness.com . . . . #muscle  #workout  #crossfit  #movementculture  #strength  #mobility  #gymmotivation  #trainharder  #fitness  #exerciseplan  #massage  #deeptissuemassage  #personaltraining  #physicaltherapy  #exercise  #exercisephysiology  #bodybuilding  #muscletherapy  #crossfitgirls  #fitnessgirl  #chiro  #posture  #lowback  #backpain  #spine  #stevemurpheylowback  #yoga  #massagetherapist  #mrolympia  #selfmyofascialrelease 
FOAM ROLLING AND FLEXIBILITY
•
Foam rolling has been used for multiple different reasons, mainly to enhance sports
performance, increase flexibility and aid recovery. 🏋
Even though there has been several studies on foam rolling the underlying mechanisms of
self-myofascial release aren’t still completely understood.🔎
•
Foam rolling has been shown to increase short-term flexibility. Short-term meaning around
10-minutes but when used regularly foam rolling could also improve long-term flexibility.🔓 There are different beliefs on how long should you foam roll at a time and studies seem to
point out to shorter periods such as a minute or less.⏳
•
A study from 2015 found little to none differences in ROM between foam rolling 5 sets of
20-seconds or 60-seconds.📚
Other studies have used 2 to 3 sets with positive outcomes.
Therefore sets from 2-5 can be
suggested for foam rolling when increased flexibility is the objective.🤸
•
REFERENCES:
📓Bradbury-Squires, D J, et al., U.S. National Library of Medicine, Feb. 2015
📓Halperin, I, et al., U.S. National Library of Medicine, Feb. 2014
📓Cheatham, Scott W., et al., U.S. National Library of Medicine, Nov. 2015
📓Mohr, A R, et al., U.S. National Library of Medicine, Nov. 2014
FOAM ROLLING AND FLEXIBILITY • Foam rolling has been used for multiple different reasons, mainly to enhance sports performance, increase flexibility and aid recovery. 🏋 Even though there has been several studies on foam rolling the underlying mechanisms of self-myofascial release aren’t still completely understood.🔎 • Foam rolling has been shown to increase short-term flexibility. Short-term meaning around 10-minutes but when used regularly foam rolling could also improve long-term flexibility.🔓 There are different beliefs on how long should you foam roll at a time and studies seem to point out to shorter periods such as a minute or less.⏳ • A study from 2015 found little to none differences in ROM between foam rolling 5 sets of 20-seconds or 60-seconds.📚 Other studies have used 2 to 3 sets with positive outcomes. Therefore sets from 2-5 can be suggested for foam rolling when increased flexibility is the objective.🤸 • REFERENCES: 📓Bradbury-Squires, D J, et al., U.S. National Library of Medicine, Feb. 2015 📓Halperin, I, et al., U.S. National Library of Medicine, Feb. 2014 📓Cheatham, Scott W., et al., U.S. National Library of Medicine, Nov. 2015 📓Mohr, A R, et al., U.S. National Library of Medicine, Nov. 2014
When your calves are super tight and need ALL the love. 
Roll it out, till it hurts.
#fascia
#roller #selfmyofascialrelease #calves #massage
Self Care Sunday - Benefits of Myofascial Release 
@fitomizefitness 
Myofascial release offers so many benefits to everyone. It is a safe and very effective hands-on technique that involves applying gentle sustained pressure into the myofascial connective tissue restrictions to eliminate pain and tension and restore motion in the body.
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There are many benefits to SMR (self myofascial release) such as it improves muscular range of motion. Studies have also shown that self-myofascial release can increase range of motion without decreasing muscle force or activation. By breaking up the adhesions in the fascia, your muscles and connective tissue can move more freely and you avoid muscle restrictions when you exercise.
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Other benefits include increase blood flow,  reduce muscle soreness, helps with lymphatic flow, and helps maintain muscle function. 
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Ultimately, this means that you’ll move better, recover faster, perform better and have less pain so that you can continue to be active and do what you love to do.
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True self care is not just about salt baths and chocolate cake. It is making the choice to build a life you don’t need to regularly escape from. 
__
@simplemobility @tp_therapy 
Sped up 4x to fit 10+ mins in 60s is tough...
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#triggerpoint
#triggerpointspecialist
#triggerpointtherapy
#hurtssogood
#selfmyofascialrelease
#selfcareday 
#myofascialrelease
#myofascialashesion
#myofascialtherapy
#rollandrelease
#tension
#stiffness
#posture
#flexibility
#structuralintegration
#fitafter40 #fititin40s #fitgrandmas #fitgrandpa #olderandstronger #olderwomen #fitforlife #aginggracefully #fitseniors #nevertoold #healthyaging #betterwithage #boomerstrong #agepositive #strongseniors
Self Care Sunday - Benefits of Myofascial Release @fitomizefitness Myofascial release offers so many benefits to everyone. It is a safe and very effective hands-on technique that involves applying gentle sustained pressure into the myofascial connective tissue restrictions to eliminate pain and tension and restore motion in the body. ___ There are many benefits to SMR (self myofascial release) such as it improves muscular range of motion. Studies have also shown that self-myofascial release can increase range of motion without decreasing muscle force or activation. By breaking up the adhesions in the fascia, your muscles and connective tissue can move more freely and you avoid muscle restrictions when you exercise. ___ Other benefits include increase blood flow, reduce muscle soreness, helps with lymphatic flow, and helps maintain muscle function. ___ Ultimately, this means that you’ll move better, recover faster, perform better and have less pain so that you can continue to be active and do what you love to do. __ True self care is not just about salt baths and chocolate cake. It is making the choice to build a life you don’t need to regularly escape from. __ @simplemobility @tp_therapy Sped up 4x to fit 10+ mins in 60s is tough... ___ #triggerpoint  #triggerpointspecialist  #triggerpointtherapy  #hurtssogood  #selfmyofascialrelease  #selfcareday  #myofascialrelease  #myofascialashesion  #myofascialtherapy  #rollandrelease  #tension  #stiffness  #posture  #flexibility  #structuralintegration  #fitafter40  #fititin40s  #fitgrandmas  #fitgrandpa  #olderandstronger  #olderwomen  #fitforlife  #aginggracefully  #fitseniors  #nevertoold  #healthyaging  #betterwithage  #boomerstrong  #agepositive  #strongseniors 
A little sped up version of a little routine I do to loosen up my entire back body. 
Takes 10-15 minutes and noticeably improves range of movement. Perfect for those with a stiff lower back, like me. 
Pair it with yoga and you’re onto a winner. All you need is a foam roller and a hard ball. 
#myofascialrelease #foamroller #movement #flexibility #stiffback #selfmyofascialrelease #performance #gym #kgfitnessandcombat
⚫️⏹⏹⏹ Low Back PAIN (Quadratus Lumborum) . ⏹⏹⏹⚫️. Follow ➡️ Farrah 
@ibflxz Thank you for being helpful.
______________________________. 
This one isn't easy to release. 
Make sure to elevate opposite waistline this allows easier access to QL attachments along Vertebrae. ⤵️. Start with a tennis ball 🎾 when doing self therapy. 
@paintherapy
www.perfitfitness.com
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#muscle  #workout  #crossfit #movementculture  #strength  #mobility #gymmotivation #trainharder  #fitness #exerciseplan #massage #deeptissuemassage #personaltraining  #physicaltherapy #exercise #exercisephysiology #bodybuilding #muscletherapy #crossfitgirls #fitnessgirl #chiro #posture #lowback #backpain #spine #stevemurpheylowback
#yoga #massagetherapist #mrolympia #selfmyofascialrelease
⚫️⏹⏹⏹ Low Back PAIN (Quadratus Lumborum) . ⏹⏹⏹⚫️. Follow ➡️ Farrah @ibflxz Thank you for being helpful. ______________________________. This one isn't easy to release. Make sure to elevate opposite waistline this allows easier access to QL attachments along Vertebrae. ⤵️. Start with a tennis ball 🎾 when doing self therapy. @paintherapy www.perfitfitness.com . . . . #muscle  #workout  #crossfit  #movementculture  #strength  #mobility  #gymmotivation  #trainharder  #fitness  #exerciseplan  #massage  #deeptissuemassage  #personaltraining  #physicaltherapy  #exercise  #exercisephysiology  #bodybuilding  #muscletherapy  #crossfitgirls  #fitnessgirl  #chiro  #posture  #lowback  #backpain  #spine  #stevemurpheylowback  #yoga  #massagetherapist  #mrolympia  #selfmyofascialrelease 
15/9/2018
First Session of Stay Fit 2 
Walaupun cuti weekend yang panjang, Alhamdulillah mereka masih bersemangat utk teruskan perjuangan👍🏼💪🏻💪🏻
#coacheyna #teamcoacheyna #stayfit #stayfit2 #stayfitwithcoacheyna #selfmyofascialrelease #dynamicstretching #staticstretching
🔶FIX: Upper Trap Tightness.  The upper traps tend to be overly tight in most people.  Because the upper trap attaches from the Base of the skull and neck to the shoulder blade - when this muscle is tight it impacts how the shoulder blade moves (among a lot of other things). In turn the middle and lower traps tend to be weak.  To help relax the tension in the upper trap muscle, you not only need to release tight trigger points in it, but you also need to strengthen the opposing muscles to help stabilize the shoulder blade.  Here we are focusing on 3 opposing muscles including the lats + middle lower traps (though there are more). 🔶In this exercise we combine both mobility with stability!  First lean into the ball driving pressure using your glutes and legs, and keeping your back flat.  Then squeeze a ball in your hand as you raise the arm up and then pull down and reach the arm behind your back.  The most important part is making sure to retract the shoulder blade down and back.  This stretches the upper trap and strengthens the lat + middle/lower trap.  Hold for a few seconds to enhance the effect.  You can also rotate the head away from the shoulder at the same time that you retract the shoulder to get and even deeper stretch.  Find 2-3 spots in the upper trap muscle and do 8 reps on each.  Use a doorframe if you don’t have a rack.  Tag someone who has tight traps! @performbetter @ericcressey @nspinosa .
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#acumobilityball #mobility #release #stretch #recovery #chiropractic #massage #physio #physicaltherapy #acumobility #pt #triathalon #strongman #smr #selfmyofascialrelease #myofascialrelease #triggerpointrelease #backpain #backmobility #shoulderpain #shouldermobility #tendinitis #lowbackpain #lowbackmobility #fascialtensioning #armmobility #baseballmobility
🔶FIX: Upper Trap Tightness. The upper traps tend to be overly tight in most people. Because the upper trap attaches from the Base of the skull and neck to the shoulder blade - when this muscle is tight it impacts how the shoulder blade moves (among a lot of other things). In turn the middle and lower traps tend to be weak. To help relax the tension in the upper trap muscle, you not only need to release tight trigger points in it, but you also need to strengthen the opposing muscles to help stabilize the shoulder blade. Here we are focusing on 3 opposing muscles including the lats + middle lower traps (though there are more). 🔶In this exercise we combine both mobility with stability! First lean into the ball driving pressure using your glutes and legs, and keeping your back flat. Then squeeze a ball in your hand as you raise the arm up and then pull down and reach the arm behind your back. The most important part is making sure to retract the shoulder blade down and back. This stretches the upper trap and strengthens the lat + middle/lower trap. Hold for a few seconds to enhance the effect. You can also rotate the head away from the shoulder at the same time that you retract the shoulder to get and even deeper stretch. Find 2-3 spots in the upper trap muscle and do 8 reps on each. Use a doorframe if you don’t have a rack. Tag someone who has tight traps! @performbetter @ericcressey @nspinosa . . . #acumobilityball  #mobility  #release  #stretch  #recovery  #chiropractic  #massage  #physio  #physicaltherapy  #acumobility  #pt  #triathalon  #strongman  #smr  #selfmyofascialrelease  #myofascialrelease  #triggerpointrelease  #backpain  #backmobility  #shoulderpain  #shouldermobility  #tendinitis  #lowbackpain  #lowbackmobility  #fascialtensioning  #armmobility  #baseballmobility 
TILT PELVICO ANTERIOR

O excesso de uso do quadriceps e do iliopsoas (flexores do quadril) podem causar o tilt pelvico anterior e rotação do quadril, gerando sobrecarga na região lombar e tensão nos isquiotibiais. Relaxe quadricepa, iliopsoas, adutores e tensor da fascia lata. Fortaleça gluteos, isquiotibiais e abdominais. Trabalhe conscientização neuromuscular da posição neutra do quadril.

#Repost @paintherapy
• • • • •
⚫️⏹⏹ Anterior Rotated/Flexed Pelvis ⏹⏹⚫️. Over use of Quadriceps and Iliopsoas (hip flexors) can cause  an Anterior tilt/rotate the pelvis forward causing a tremendous amount of stress to the lower back area and put the Hamstrings into high tension. ◼️▪️ 1️⃣ Stretch/Rollout-Quadriceps,adductor group,Iliopsoas, and TFL. 
2️⃣ Strengthen- Glutes,Hamstrings and Abdominals. 
3️⃣ Neuromuscular- 
Learn neutral Pelvic position. .
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www.perfitfitness
@paintherapy
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#muscle  #trainsmarter  #fittips #exerciseplan #bodybuilding #anteriorpelvictilt #personaltraining  #physicaltherapy #exercisescience #exercisephysiology #bodybuilding #fitnessgirl #pain #hamstrings #squat #posture #abdominals #psoas #piriformis #stevemurpheypelvis#chiropractic #massagetherapist #backpain #massagetherapy #triggerpoint #massage #Mobility #belly #pelvis #selfmyofascialrelease
TILT PELVICO ANTERIOR O excesso de uso do quadriceps e do iliopsoas (flexores do quadril) podem causar o tilt pelvico anterior e rotação do quadril, gerando sobrecarga na região lombar e tensão nos isquiotibiais. Relaxe quadricepa, iliopsoas, adutores e tensor da fascia lata. Fortaleça gluteos, isquiotibiais e abdominais. Trabalhe conscientização neuromuscular da posição neutra do quadril. #Repost  @paintherapy • • • • • ⚫️⏹⏹ Anterior Rotated/Flexed Pelvis ⏹⏹⚫️. Over use of Quadriceps and Iliopsoas (hip flexors) can cause an Anterior tilt/rotate the pelvis forward causing a tremendous amount of stress to the lower back area and put the Hamstrings into high tension. ◼️▪️ 1️⃣ Stretch/Rollout-Quadriceps,adductor group,Iliopsoas, and TFL. 2️⃣ Strengthen- Glutes,Hamstrings and Abdominals. 3️⃣ Neuromuscular- Learn neutral Pelvic position. . . www.perfitfitness @paintherapy . . . #muscle  #trainsmarter  #fittips  #exerciseplan  #bodybuilding  #anteriorpelvictilt  #personaltraining  #physicaltherapy  #exercisescience  #exercisephysiology  #bodybuilding  #fitnessgirl  #pain  #hamstrings  #squat  #posture  #abdominals  #psoas  #piriformis  #stevemurpheypelvis #chiropractic  #massagetherapist  #backpain  #massagetherapy  #triggerpoint  #massage  #Mobility  #belly  #pelvis  #selfmyofascialrelease 
Rolling on a regular basis is key. Don't wait to ache before grabbing your foam roller!

To maximize the benefits of using your foam roller, remember your ABCs.

A - Always start from the ground up.

Calves
QuadS
Glutes
Back

B - Breathe to recover & relax.

The key to rolling is to breathe deeply. This will remind you to move slowly and to relax the muscles you are rolling.

C - Consistency is better than intensity.

We recommend rolling out 3-5 times a week, preferably before & after an activity.

#dynamicduoinc #tptherapymnl #rollmnl #recovery #foamrolling #selfmyofascialrelease #therapy #GRID #triggerpoint #pinoyfitness #howto #wellness #runnersph #bodybuildingph #dancers #yogaph #pilatesph #movebetterfeelbetter #leanmore #movebetter #movebetterfeelbetter #spartanph #spartanraceph #tips #manilafitness #howweroll #fitnessph
Rolling on a regular basis is key. Don't wait to ache before grabbing your foam roller! To maximize the benefits of using your foam roller, remember your ABCs. A - Always start from the ground up. Calves QuadS Glutes Back B - Breathe to recover & relax. The key to rolling is to breathe deeply. This will remind you to move slowly and to relax the muscles you are rolling. C - Consistency is better than intensity. We recommend rolling out 3-5 times a week, preferably before & after an activity. #dynamicduoinc  #tptherapymnl  #rollmnl  #recovery  #foamrolling  #selfmyofascialrelease  #therapy  #GRID  #triggerpoint  #pinoyfitness  #howto  #wellness  #runnersph  #bodybuildingph  #dancers  #yogaph  #pilatesph  #movebetterfeelbetter  #leanmore  #movebetter  #movebetterfeelbetter  #spartanph  #spartanraceph  #tips  #manilafitness  #howweroll  #fitnessph 
I'm definitely coming unstuck! 👣😆
I'm definitely coming unstuck! 👣😆
Day 4 of the #beunlimited challenge✅ Feeling stronger already!  If you’re not already following @brandencollinsworth and @james_silvas yet, what are you waiting for? #onepercenter #namaste #selfmyofascialrelease #goodvibesonly #h2o #sugarspiceandeverythingnice
My last post about GLUTES, but THIS is the goal! Strong, active firing, GLUTES! 😍 How good do they look! 🤣 When I first started overhauling my posture & muscle imbalances I couldn’t activate my left glute at all. It’s like I had amnesia & my muscles had forgotten how to work. Gluteal amnesia is a thing... and NOW MY GLUTES ARE FIRING AGAIN IT FEELS LIKE I'VE DISCOVERED MUSCLES I DIDN'T KNOW I HAD! 🤣 When the glutes don’t fire during hip extension, the back compensates and the spine is compressed. This cycle describes a neurological imbalance between the brain & muscles, and slow gentle exercises are needed to rewire correct movement patterns. (Which is what I did). My Posterior Pelvic Tilt also needed fixing! That really has been the final step in this journey! 👣 In the  position it was in, my pelvis was tilted too far back, rendering my gluteal muscles inactive. This posture and muscle function caused my hip flexors to be painful and tight, almost rigid, and my back extensors and abdominals to be in a complete mess too! 😢 The glutes on the back of the body extend the hip and work in opposition to the hip flexors located on the front of the body. These actions cannot be performed simultaneously. When the body wants to flex the hip an excitatory signal is sent to the hip flexors to contract, while an inhibitory signal is sent to the glutes to relax and lengthen. This is called reciprocal inhibition. A problem can occur when the excitatory signal is sent to the glutes and an inhibitory signal is sent to the hip flexors. If the hip flexors are excessively tight, they may block the message from ever reaching the glutes leaving them inactive. 🤯 I struggled with gluteal activation, but the hard work has paid off, and doing a hip flexor lengthening exercise that I posted on a video a few days ago (where you rock your pelvis from side to side), and a few pelvis activations (front & back) prior to the glute squeeze has increases my ability to find and fire these muscles. I've no more pain and stiffness in my adductors and full range of motion in my hip. Yesterday's firing of the GLUTES was a real breakthrough. Now I just have to train myself to keep using them! 🎉
My last post about GLUTES, but THIS is the goal! Strong, active firing, GLUTES! 😍 How good do they look! 🤣 When I first started overhauling my posture & muscle imbalances I couldn’t activate my left glute at all. It’s like I had amnesia & my muscles had forgotten how to work. Gluteal amnesia is a thing... and NOW MY GLUTES ARE FIRING AGAIN IT FEELS LIKE I'VE DISCOVERED MUSCLES I DIDN'T KNOW I HAD! 🤣 When the glutes don’t fire during hip extension, the back compensates and the spine is compressed. This cycle describes a neurological imbalance between the brain & muscles, and slow gentle exercises are needed to rewire correct movement patterns. (Which is what I did). My Posterior Pelvic Tilt also needed fixing! That really has been the final step in this journey! 👣 In the position it was in, my pelvis was tilted too far back, rendering my gluteal muscles inactive. This posture and muscle function caused my hip flexors to be painful and tight, almost rigid, and my back extensors and abdominals to be in a complete mess too! 😢 The glutes on the back of the body extend the hip and work in opposition to the hip flexors located on the front of the body. These actions cannot be performed simultaneously. When the body wants to flex the hip an excitatory signal is sent to the hip flexors to contract, while an inhibitory signal is sent to the glutes to relax and lengthen. This is called reciprocal inhibition. A problem can occur when the excitatory signal is sent to the glutes and an inhibitory signal is sent to the hip flexors. If the hip flexors are excessively tight, they may block the message from ever reaching the glutes leaving them inactive. 🤯 I struggled with gluteal activation, but the hard work has paid off, and doing a hip flexor lengthening exercise that I posted on a video a few days ago (where you rock your pelvis from side to side), and a few pelvis activations (front & back) prior to the glute squeeze has increases my ability to find and fire these muscles. I've no more pain and stiffness in my adductors and full range of motion in my hip. Yesterday's firing of the GLUTES was a real breakthrough. Now I just have to train myself to keep using them! 🎉
Well, when you’ve been “rolling” with me for the past 8 hours you’ve got to give it a test drive and move!
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Walking handstands and all!
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Happy rolling Michigan, and thanks for the laughs!
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@tp_therapy @genesysathleticclub #tptherapy #genesysathleticclub #foamrolling #foamrollinghurtssogood #tptherapyperformance #mobility #mobilitygains #myofascialrelease #selfmyofascialrelease #grid #stk #mb1 #fascia #fasciahealth
A jó tartás fontos, ahogy a helyes mozgás is. De nem jobb, ha biztonsággal használhatjuk a teljes mozgástartományunkat annál, mintha minden mozdulatunkra figyelni kellene?  @beardthebestyoucanbe erre próbálja felhívni a figyelmünket. #selfmyofascialrelease #radroller #mobility #mobiltytraining #mozogj #mozgas #mozgás #functionaltraining #movefree
Rolling into the weekend be like...💁‍♀️
Rolling into the weekend be like...💁‍♀️
Day 15: Physique Finishers - Barbell Blissed Out
EMOM 1st exercise on 1st minute, 2nd exercise on 2nd minute for 20 minutes
Squats galore ladies and gentlemen! Just Lift It! Like the shirt says. That's all you do in this one! Sounds brutal? Well my friends it WAS! In this really awesome way though. I am three weeks in and halfway through this program and I feel good, great, grand! Not so sure my hip flexors, quads, and glutes feel the same way right now but they will come around 😁 Thanks @jillfit 🤙
After taking such a pounding I had to give a little TLC to my leggies via a little foam rolling with a medicine ball. It hurts so much at first but then it feels great when you are done. I so highly recommend it and even I should do it A LOT more. Whether you work out or not its such a good idea!
I feel I van fully relax this weekend knowing i put in some solid hard work this past week and look forward to Monday. Have a great weekend all!
Barbell Blissed Out (EMOM for 20 minutes)
10 BB back squats (odd minutes) 
10 squat jumps ( even minutes)
 THEN 
15 passes each for foam rolling 
IT Band
Glutes
Hip flexors
Quads
#fitrepublictacoma #fitnessfun #bootyburn #legday #legburn #girlsgonestrong #girlymuscles #physiquefinishers #hiit #rbt #jillfit #squat #squatjump #scriptedfitness #justliftit #selfmyofascialrelease #medicineball #itband #glutes #quads #hipflexors #everyoneshouldfoamroll
Day 15: Physique Finishers - Barbell Blissed Out EMOM 1st exercise on 1st minute, 2nd exercise on 2nd minute for 20 minutes Squats galore ladies and gentlemen! Just Lift It! Like the shirt says. That's all you do in this one! Sounds brutal? Well my friends it WAS! In this really awesome way though. I am three weeks in and halfway through this program and I feel good, great, grand! Not so sure my hip flexors, quads, and glutes feel the same way right now but they will come around 😁 Thanks @jillfit 🤙 After taking such a pounding I had to give a little TLC to my leggies via a little foam rolling with a medicine ball. It hurts so much at first but then it feels great when you are done. I so highly recommend it and even I should do it A LOT more. Whether you work out or not its such a good idea! I feel I van fully relax this weekend knowing i put in some solid hard work this past week and look forward to Monday. Have a great weekend all! Barbell Blissed Out (EMOM for 20 minutes) 10 BB back squats (odd minutes) 10 squat jumps ( even minutes) THEN 15 passes each for foam rolling IT Band Glutes Hip flexors Quads #fitrepublictacoma  #fitnessfun  #bootyburn  #legday  #legburn  #girlsgonestrong  #girlymuscles  #physiquefinishers  #hiit  #rbt  #jillfit  #squat  #squatjump  #scriptedfitness  #justliftit  #selfmyofascialrelease  #medicineball  #itband  #glutes  #quads  #hipflexors  #everyoneshouldfoamroll 
Is your Glute Medius weak ?

Here is a good way of testing this muscle.

#Repost @paintherapy (@get_repost)
・・・
Testing Functional Strength 
With the leg in neutral position (straightened), the gluteus medius and gluteus minimus function together to pull the thigh away from midline, or "abduct" the thigh. 
During gait, these two muscles function principally in supporting the body on one leg, in conjunction with the tensor fasciae latae, to prevent the pelvis from dropping to the opposite side.
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⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ #workout  #selfmyofascialrelease #movementculture  #strength  #mobility #fitnessgirl #trainharder  #fittips  #sportsmedicine #sciatica #physicaltherapy #exercise #exercisephysiology #bodybuilding #glutes #backpain #pelvis #squat #posture  #piriformis #triggerpoint #stevemurphey#massagetherapist #chiropractic #posture #crossfit #muscletesting #bodybuilding #musclegain
Is your Glute Medius weak ? Here is a good way of testing this muscle. #Repost  @paintherapy (@get_repost) ・・・ Testing Functional Strength With the leg in neutral position (straightened), the gluteus medius and gluteus minimus function together to pull the thigh away from midline, or "abduct" the thigh. During gait, these two muscles function principally in supporting the body on one leg, in conjunction with the tensor fasciae latae, to prevent the pelvis from dropping to the opposite side. . ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ . ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ #workout  #selfmyofascialrelease  #movementculture  #strength  #mobility  #fitnessgirl  #trainharder  #fittips  #sportsmedicine  #sciatica  #physicaltherapy  #exercise  #exercisephysiology  #bodybuilding  #glutes  #backpain  #pelvis  #squat  #posture  #piriformis  #triggerpoint  #stevemurphey #massagetherapist  #chiropractic  #posture  #crossfit  #muscletesting  #bodybuilding  #musclegain 
Repost from @ranelovesyoga - I'm a bit self conscious about how I look, which makes me wonder what the heck I'm doing, putting myself front and centre in all of these videos and all of these photos.

But I woke up this morning to an amazing message from a guy who had his stomach removed, the same day as his brother, and he told me that my videos about living without a stomach had helped to put him at ease.

I find it totally inspiring that I'm actually helping people, and it's got me really motivated!

So, I'm going to do an experiment, and I'm putting out a meditation and belly self massage on igtv tomorrow. This is something I feel really helped me in my recovery, and put me on my way towards reconnecting with my body after the physical and emotional trauma of having my stomach removed.

I hope you will join me! .
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#totalgastrectomy #nostomachnoproblem #nostomachliving #nostomach #stomachcancer #stupidcancer #fuckcancer #video #meditation #selfcare #selfmyofascialrelease #selfmassage #yogateacher #meditationteacher
Repost from @ranelovesyoga - I'm a bit self conscious about how I look, which makes me wonder what the heck I'm doing, putting myself front and centre in all of these videos and all of these photos. But I woke up this morning to an amazing message from a guy who had his stomach removed, the same day as his brother, and he told me that my videos about living without a stomach had helped to put him at ease. I find it totally inspiring that I'm actually helping people, and it's got me really motivated! So, I'm going to do an experiment, and I'm putting out a meditation and belly self massage on igtv tomorrow. This is something I feel really helped me in my recovery, and put me on my way towards reconnecting with my body after the physical and emotional trauma of having my stomach removed. I hope you will join me! . . . . . #totalgastrectomy  #nostomachnoproblem  #nostomachliving  #nostomach  #stomachcancer  #stupidcancer  #fuckcancer  #video  #meditation  #selfcare  #selfmyofascialrelease  #selfmassage  #yogateacher  #meditationteacher 
I'm a bit self conscious about how I look, which makes me wonder what the heck I'm doing, putting myself front and centre in all of these videos and all of these photos.

But I woke up this morning to an amazing message from a guy who had his stomach removed, the same day as his brother, and he told me that my videos about living without a stomach had helped to put him at ease.

I find it totally inspiring that I'm actually helping people, and it's got me really motivated!

So, I'm going to do an experiment, and I'm putting out a meditation and belly self massage on igtv tomorrow. This is something I feel really helped me in my recovery, and put me on my way towards reconnecting with my body after the physical and emotional trauma of having my stomach removed.

I hope you will join me! .
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#totalgastrectomy #nostomachnoproblem #nostomachliving #nostomach #stomachcancer #stupidcancer #fuckcancer #video #meditation #selfcare #selfmyofascialrelease #selfmassage #yogateacher #meditationteacher
I'm a bit self conscious about how I look, which makes me wonder what the heck I'm doing, putting myself front and centre in all of these videos and all of these photos. But I woke up this morning to an amazing message from a guy who had his stomach removed, the same day as his brother, and he told me that my videos about living without a stomach had helped to put him at ease. I find it totally inspiring that I'm actually helping people, and it's got me really motivated! So, I'm going to do an experiment, and I'm putting out a meditation and belly self massage on igtv tomorrow. This is something I feel really helped me in my recovery, and put me on my way towards reconnecting with my body after the physical and emotional trauma of having my stomach removed. I hope you will join me! . . . . . #totalgastrectomy  #nostomachnoproblem  #nostomachliving  #nostomach  #stomachcancer  #stupidcancer  #fuckcancer  #video  #meditation  #selfcare  #selfmyofascialrelease  #selfmassage  #yogateacher  #meditationteacher 
Our group class concept BLACKROLL MOVES is about to hit Perth from next week...🔘.
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 Together with @goodlifebrookfieldplace we are presenting a sequence of four weekly classes, starting on Tuesday Sept 18th at 4.30pm!.
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 More info on our Facebook Event Page or on Eventbrite....
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#blackroll #grouptraining #fitness #perthfitfam #fasciatraining #functionaltraining #stretching #hiit #goodlife #perthevents #perthcity #fitnessclass #selfmyofascialrelease #yogaflow #coreworkout #feelgood #healthstylecompany #blackrollaustralia
Our group class concept BLACKROLL MOVES is about to hit Perth from next week...🔘. . . Together with @goodlifebrookfieldplace we are presenting a sequence of four weekly classes, starting on Tuesday Sept 18th at 4.30pm!. . . More info on our Facebook Event Page or on Eventbrite.... . . . #blackroll  #grouptraining  #fitness  #perthfitfam  #fasciatraining  #functionaltraining  #stretching  #hiit  #goodlife  #perthevents  #perthcity  #fitnessclass  #selfmyofascialrelease  #yogaflow  #coreworkout  #feelgood  #healthstylecompany  #blackrollaustralia 
I put on my old faithful KSOs this morning and the sole of the second toe, on the right foot, has come apart from the shoe! 😢 A bit of superglue has held it in place, but I'm not sure for how long! (It must be time for a new pair! 😉👣I've had them for years!) I only hope that when I take them off I haven't accidently superglued my toe into the shoe! 😂😂😂 I💜 VIBRAMS but not THAT much! 😆
I put on my old faithful KSOs this morning and the sole of the second toe, on the right foot, has come apart from the shoe! 😢 A bit of superglue has held it in place, but I'm not sure for how long! (It must be time for a new pair! 😉👣I've had them for years!) I only hope that when I take them off I haven't accidently superglued my toe into the shoe! 😂😂😂 I💜 VIBRAMS but not THAT much! 😆
The more you practice proper body movement, the greater the muscle development and postural improvement! And if you struggle with form and range of motion, then self myofascial release and stretching for flexibility should be your devotion! Something we can all add more of into our daily potion! 
And thank you again @kbclanvan for your guidance and coaching with that power explosion! Super setting that kettle bell swing today got me sweatin' like the ocean! That swing got some sting! Makes my heart and glutes sing! ☺🤗💪👍
#happiness #strength #courage #movetoimprove #nevergiveup #bodyawareness #flexability #rangeofmotion #gains #bodybuilding #muscle #gymlife #gymmotivation #posture #form #preparetoperform #selfmyofascialrelease #neuromuscularefficiency #legday #kettlebell #kettlebellswing #powertraining #fattofit #athlete #overcome #injury #powerofprogression #powerofthemind #discipline #inspire
The more you practice proper body movement, the greater the muscle development and postural improvement! And if you struggle with form and range of motion, then self myofascial release and stretching for flexibility should be your devotion! Something we can all add more of into our daily potion! And thank you again @kbclanvan for your guidance and coaching with that power explosion! Super setting that kettle bell swing today got me sweatin' like the ocean! That swing got some sting! Makes my heart and glutes sing! ☺🤗💪👍 #happiness  #strength  #courage  #movetoimprove  #nevergiveup  #bodyawareness  #flexability  #rangeofmotion  #gains  #bodybuilding  #muscle  #gymlife  #gymmotivation  #posture  #form  #preparetoperform  #selfmyofascialrelease  #neuromuscularefficiency  #legday  #kettlebell  #kettlebellswing  #powertraining  #fattofit  #athlete  #overcome  #injury  #powerofprogression  #powerofthemind  #discipline  #inspire 
Here’s a quick visual how-to on using our tools on your neck 🦕⠀
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#UnlockingMovement #TeamSidekick #RecoverBetter
👉🏻Preventing Elbow Pain - 3 Key Points to Keeping Pitchers Healthy. -
☘️1. Regain the loss of elbow extension range of motion after each start. With pitching, there is high velocity elbow extension that must be decelerated by the elbow flexors (biceps, brachialis, brachioradialis). These muscles can shorten over time, and the loss in range of motion becomes chronic over the course of a school, summer, and fall season. It’s good to restore elbow extension with the static stretch (first photo). Restoring tissue quality at the pronator teres/anterior forearm muscles with The Stick (2nd photo) helps as well.-
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⚾️2. Avoid Acute and Chronic Overuse. It’s hard to prevent injury if high school arms are throwing 100++ pitches on a consistent basis. Fatigued pitchers usually compensate by dropping the elbow. This puts more stress on the arm. -
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💪🏻3. Be Physically Prepared to Pitch. Don’t get to the field and go right into throwing. “Warm up to throw; don’t throw to warm up.” Each athlete should do at least 8 mobility drills followed by some lighter sprints before throwing. -
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☘️After an outing it’s important to regain lost range of motion, particularly at the elbow, shoulder, and hips. -
#preventinjury #elbowpain #armcare #selfmyofascialrelease #forearmmuscles #thestick #staticstretching #elbowextension #healthyelbows #painfree #overheadathlete #trainhard #worksmart #stayhealthy #recovery #prepare #striveforgreatness #attentiontodetail
👉🏻Preventing Elbow Pain - 3 Key Points to Keeping Pitchers Healthy. - ☘️1. Regain the loss of elbow extension range of motion after each start. With pitching, there is high velocity elbow extension that must be decelerated by the elbow flexors (biceps, brachialis, brachioradialis). These muscles can shorten over time, and the loss in range of motion becomes chronic over the course of a school, summer, and fall season. It’s good to restore elbow extension with the static stretch (first photo). Restoring tissue quality at the pronator teres/anterior forearm muscles with The Stick (2nd photo) helps as well.- - ⚾️2. Avoid Acute and Chronic Overuse. It’s hard to prevent injury if high school arms are throwing 100++ pitches on a consistent basis. Fatigued pitchers usually compensate by dropping the elbow. This puts more stress on the arm. - - 💪🏻3. Be Physically Prepared to Pitch. Don’t get to the field and go right into throwing. “Warm up to throw; don’t throw to warm up.” Each athlete should do at least 8 mobility drills followed by some lighter sprints before throwing. - - ☘️After an outing it’s important to regain lost range of motion, particularly at the elbow, shoulder, and hips. - #preventinjury  #elbowpain  #armcare  #selfmyofascialrelease  #forearmmuscles  #thestick  #staticstretching  #elbowextension  #healthyelbows  #painfree  #overheadathlete  #trainhard  #worksmart  #stayhealthy  #recovery  #prepare  #striveforgreatness  #attentiontodetail 
Savage.
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I just wanted to use that word.
🤷‍♀️
What I really wanna point out is my smile.
😊
You ALL make me so happy.
💯
And if you’re wondering what we’re doing, it’s calf smash time (2 ways).
✅
#yogatuneup #selfmyofascialrelease #athlete #smile #joblove #outside #performance
I’m feeling extremely sore this week. I can’t rest as long as I’d like because I still have to teach and train so decided to take some additional measures: foam rolling, heating pads, & protein shakes.
#supersore #strong #strength #foamrolling #smr #selfmyofascialrelease #proteinshake #lacrosseball #heatingpad #heatmethod #muscles #workout #stretch #mobility #flexibility #rangeofmotion #rom #exercise #fit #fitness #fitsmith #wellness #heath #dimensionsofwellness #banana #musclecramps #pb #protein #movement
I’m feeling extremely sore this week. I can’t rest as long as I’d like because I still have to teach and train so decided to take some additional measures: foam rolling, heating pads, & protein shakes. #supersore  #strong  #strength  #foamrolling  #smr  #selfmyofascialrelease  #proteinshake  #lacrosseball  #heatingpad  #heatmethod  #muscles  #workout  #stretch  #mobility  #flexibility  #rangeofmotion  #rom  #exercise  #fit  #fitness  #fitsmith  #wellness  #heath  #dimensionsofwellness  #banana  #musclecramps  #pb  #protein  #movement 
#Repost @paintherapy
・・・
⚫️⏹⏹ Anterior Rotated/Flexed Pelvis ⏹⏹⚫️. Over use of Quadriceps and Iliopsoas (hip flexors) can cause  an Anterior tilt/rotate the pelvis forward causing a tremendous amount of stress to the lower back area and put the Hamstrings into high tension. ◼️▪️ 1️⃣ Stretch/Rollout-Quadriceps,adductor group,Iliopsoas, and TFL. 
2️⃣ Strengthen- Glutes,Hamstrings and Abdominals. 
3️⃣ Neuromuscular- 
Learn neutral Pelvic position. .
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www.perfitfitness
@paintherapy
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#muscle  #trainsmarter  #fittips #exerciseplan #bodybuilding #anteriorpelvictilt #personaltraining  #physicaltherapy #exercisescience #exercisephysiology #bodybuilding #fitnessgirl #pain #hamstrings #squat #posture #abdominals #psoas #piriformis #stevemurpheypelvis#chiropractic #massagetherapist #backpain #massagetherapy #triggerpoint #massage #Mobility #belly #pelvis #selfmyofascialrelease
#Repost  @paintherapy ・・・ ⚫️⏹⏹ Anterior Rotated/Flexed Pelvis ⏹⏹⚫️. Over use of Quadriceps and Iliopsoas (hip flexors) can cause an Anterior tilt/rotate the pelvis forward causing a tremendous amount of stress to the lower back area and put the Hamstrings into high tension. ◼️▪️ 1️⃣ Stretch/Rollout-Quadriceps,adductor group,Iliopsoas, and TFL. 2️⃣ Strengthen- Glutes,Hamstrings and Abdominals. 3️⃣ Neuromuscular- Learn neutral Pelvic position. . . www.perfitfitness @paintherapy . . . #muscle  #trainsmarter  #fittips  #exerciseplan  #bodybuilding  #anteriorpelvictilt  #personaltraining  #physicaltherapy  #exercisescience  #exercisephysiology  #bodybuilding  #fitnessgirl  #pain  #hamstrings  #squat  #posture  #abdominals  #psoas  #piriformis  #stevemurpheypelvis #chiropractic  #massagetherapist  #backpain  #massagetherapy  #triggerpoint  #massage  #Mobility  #belly  #pelvis  #selfmyofascialrelease 
Drop that butt and get squatting! 🍑
Note: This pose should feel like a good stretch but shouldn’t be painful. If you find it too difficult to keep your chest up and spine neutral, do a few self myofascial release techniques for the chest, and some mobility exercises for the t spine, shoulders, ankles and hips. Will post some of these fascia release and mobility exercises next! 🌸
@thefitdoula ✔️
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#fitmoms #momlifebelike #yogamom #yogimom #selfmyofascialrelease #doula #doulalife #healthymom #postpartumbody #postpartumhealth #postpartumfitness #postpartumjourney #postpartumdepression #postpartumweightloss #doulatraining #personaltrainertoronto #nutritioncoach #oakvilleontario #oakville #mompreneur #bossmom #momboss #motherhoodunplugged #motherhoodsimplified #selfcarematters #exerciseformentalhealth #loveyourbody #momswhoworkout #momswholift
Drop that butt and get squatting! 🍑 Note: This pose should feel like a good stretch but shouldn’t be painful. If you find it too difficult to keep your chest up and spine neutral, do a few self myofascial release techniques for the chest, and some mobility exercises for the t spine, shoulders, ankles and hips. Will post some of these fascia release and mobility exercises next! 🌸 @thefitdoula ✔️ • • #fitmoms  #momlifebelike  #yogamom  #yogimom  #selfmyofascialrelease  #doula  #doulalife  #healthymom  #postpartumbody  #postpartumhealth  #postpartumfitness  #postpartumjourney  #postpartumdepression  #postpartumweightloss  #doulatraining  #personaltrainertoronto  #nutritioncoach  #oakvilleontario  #oakville  #mompreneur  #bossmom  #momboss  #motherhoodunplugged  #motherhoodsimplified  #selfcarematters  #exerciseformentalhealth  #loveyourbody  #momswhoworkout  #momswholift 
⚫️⏹⏹ Anterior Rotated/Flexed Pelvis ⏹⏹⚫️. Over use of Quadriceps and Iliopsoas (hip flexors) can cause  an Anterior tilt/rotate the pelvis forward causing a tremendous amount of stress to the lower back area and put the Hamstrings into high tension. ◼️▪️ 1️⃣ Stretch/Rollout-Quadriceps,adductor group,Iliopsoas, and TFL. 
2️⃣ Strengthen- Glutes,Hamstrings and Abdominals. 
3️⃣ Neuromuscular- 
Learn neutral Pelvic position. .
.
www.perfitfitness
@paintherapy
.
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#muscle  #trainsmarter  #fittips #exerciseplan #bodybuilding #anteriorpelvictilt #personaltraining  #physicaltherapy #exercisescience #exercisephysiology #bodybuilding #fitnessgirl #pain #hamstrings #squat #posture #abdominals #psoas #piriformis #stevemurpheypelvis#chiropractic #massagetherapist #backpain #massagetherapy #triggerpoint #massage #Mobility #belly #pelvis #selfmyofascialrelease
⚫️⏹⏹ Anterior Rotated/Flexed Pelvis ⏹⏹⚫️. Over use of Quadriceps and Iliopsoas (hip flexors) can cause an Anterior tilt/rotate the pelvis forward causing a tremendous amount of stress to the lower back area and put the Hamstrings into high tension. ◼️▪️ 1️⃣ Stretch/Rollout-Quadriceps,adductor group,Iliopsoas, and TFL. 2️⃣ Strengthen- Glutes,Hamstrings and Abdominals. 3️⃣ Neuromuscular- Learn neutral Pelvic position. . . www.perfitfitness @paintherapy . . . #muscle  #trainsmarter  #fittips  #exerciseplan  #bodybuilding  #anteriorpelvictilt  #personaltraining  #physicaltherapy  #exercisescience  #exercisephysiology  #bodybuilding  #fitnessgirl  #pain  #hamstrings  #squat  #posture  #abdominals  #psoas  #piriformis  #stevemurpheypelvis #chiropractic  #massagetherapist  #backpain  #massagetherapy  #triggerpoint  #massage  #Mobility  #belly  #pelvis  #selfmyofascialrelease 
When people tell me rolling “hurts” I am always a little surprised. I love deep therapeutic work.  But @yogatuneup explains how some of us “armour up”. Interesting!  Check it out #Repost @yogatuneup with @get_repost
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Turn On Your Off Switch.
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One of my absolute favorite moments with @docjenfit from our INSTA Live a couple weeks ago (it’s on her youtube channel now, entitled What is Fascia?  click my bio link to find it for the next few days).
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We talk about body-armoring and how to help your body to become more compliant for therapeutic touch. When you’re using #TheRollModel Balls the massage therapist is YOU. Your own touch (via a stress transfer medium, also known as “The Ball”) is the tool that pools awareness onto each tissue that it intersects. We all carry loads of un-conscious tension within our bodies. 
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I typically start with the #CoregeousBall and do specific breath strategies to lower my body’s own defense system (also known as TENSION). How strange that we should be defending against ourselves….but we do. We are a complicated biological organism with so many different types of feelings and responses.
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#rolleasanayoga 
#yogatuneup #therollmodel #themobilitymethod #docjenfit #mobility #myofascialrelease #breath #diaphragm #alphaball #selfmassage #fascia #selfmyofascialrelease #fascia
When people tell me rolling “hurts” I am always a little surprised. I love deep therapeutic work. But @yogatuneup explains how some of us “armour up”. Interesting! Check it out #Repost  @yogatuneup with @get_repost ・・・ Turn On Your Off Switch. ____ One of my absolute favorite moments with @docjenfit from our INSTA Live a couple weeks ago (it’s on her youtube channel now, entitled What is Fascia? click my bio link to find it for the next few days). ____ We talk about body-armoring and how to help your body to become more compliant for therapeutic touch. When you’re using #TheRollModel  Balls the massage therapist is YOU. Your own touch (via a stress transfer medium, also known as “The Ball”) is the tool that pools awareness onto each tissue that it intersects. We all carry loads of un-conscious tension within our bodies. _____ I typically start with the #CoregeousBall  and do specific breath strategies to lower my body’s own defense system (also known as TENSION). How strange that we should be defending against ourselves….but we do. We are a complicated biological organism with so many different types of feelings and responses. ____ #rolleasanayoga  #yogatuneup  #therollmodel  #themobilitymethod  #docjenfit  #mobility  #myofascialrelease  #breath  #diaphragm  #alphaball  #selfmassage  #fascia  #selfmyofascialrelease  #fascia 
Get more out of myofascial release is through adding an active motion known as a pin and stretch. 
Here I am targeting the hamstrings. ▪️
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When you find a tender spot, hold it for a duration, then straighten the leg out in front of you and then bring it back to the floor. Focus on slowly moving the muscle through full range of motion. ▪️
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Perform 10-15 repetitions on each side.
Get more out of myofascial release is through adding an active motion known as a pin and stretch. Here I am targeting the hamstrings. ▪️ ▪️ When you find a tender spot, hold it for a duration, then straighten the leg out in front of you and then bring it back to the floor. Focus on slowly moving the muscle through full range of motion. ▪️ ▪️ Perform 10-15 repetitions on each side.
My physio assessment told me I have a POSTERIOR Pelvic Tilt, meaning I tuck my arse under in a weird slouched postural imbalance. This is for sure when I sit (I've always done it) and also how I sleep (on my stomach). But now it's time to fix it. 😋 I've got so many imbalances to fix it's ridiculous! And only 8 weeks to go until the big off, but, when I put my mind to something I really do. So I'm altering how I sit, how I sleep, and how I stand. Plus doing some of these exercises. 👣
My physio assessment told me I have a POSTERIOR Pelvic Tilt, meaning I tuck my arse under in a weird slouched postural imbalance. This is for sure when I sit (I've always done it) and also how I sleep (on my stomach). But now it's time to fix it. 😋 I've got so many imbalances to fix it's ridiculous! And only 8 weeks to go until the big off, but, when I put my mind to something I really do. So I'm altering how I sit, how I sleep, and how I stand. Plus doing some of these exercises. 👣
〰️ Running 〰️ The runner’s high, have you felt it? Running can elicit a release of endorphins in the brain that genuinely make you feel great. Today is RUOK day and on days when we’re not feeling so ok, going for a run or walk definitely helps to shift our mood back in the right direction.

So grab your mates and hit the trails! Now that it’s getting lighter, we’re out for a pre-work release on the reg. See you there?

Image from @tracksmithrunning
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#running #runday #run #stretch #fitness #exercise #health #wellbeing #ruok #ruokday #mentalhealth #mindfulness #friends #community #adventure #runningmotivation #thursdaythoughts #soremuscles #selfmyofascialrelease #muscles #runninggear #cardio
〰️ Running 〰️ The runner’s high, have you felt it? Running can elicit a release of endorphins in the brain that genuinely make you feel great. Today is RUOK day and on days when we’re not feeling so ok, going for a run or walk definitely helps to shift our mood back in the right direction. So grab your mates and hit the trails! Now that it’s getting lighter, we’re out for a pre-work release on the reg. See you there? Image from @tracksmithrunning . . . . . . . . #running  #runday  #run  #stretch  #fitness  #exercise  #health  #wellbeing  #ruok  #ruokday  #mentalhealth  #mindfulness  #friends  #community  #adventure  #runningmotivation  #thursdaythoughts  #soremuscles  #selfmyofascialrelease  #muscles  #runninggear  #cardio 
Turn On Your Off Switch.
____
One of my absolute favorite moments with @docjenfit from our INSTA Live a couple weeks ago (it’s on her youtube channel now, entitled What is Fascia?  click my bio link to find it for the next few days).
____
We talk about body-armoring and how to help your body to become more compliant for therapeutic touch. When you’re using #TheRollModel Balls the massage therapist is YOU. Your own touch (via a stress transfer medium, also known as “The Ball”) is the tool that pools awareness onto each tissue that it intersects. We all carry loads of un-conscious tension within our bodies. 
_____
I typically start with the #CoregeousBall and do specific breath strategies to lower my body’s own defense system (also known as TENSION). How strange that we should be defending against ourselves….but we do. We are a complicated biological organism with so many different types of feelings and responses.
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I’m so excited to share this work for the next 3 days in the @tuneupfitness #BreathandBlissImmersion in Austin at @yogayogaaustin 
#yogatuneup #therollmodel #themobilitymethod #docjenfit #mobility #myofascialrelease #breath #diaphragm #alphaball #selfmassage #fascia #selfmyofascialrelease #fascia
Turn On Your Off Switch. ____ One of my absolute favorite moments with @docjenfit from our INSTA Live a couple weeks ago (it’s on her youtube channel now, entitled What is Fascia? click my bio link to find it for the next few days). ____ We talk about body-armoring and how to help your body to become more compliant for therapeutic touch. When you’re using #TheRollModel  Balls the massage therapist is YOU. Your own touch (via a stress transfer medium, also known as “The Ball”) is the tool that pools awareness onto each tissue that it intersects. We all carry loads of un-conscious tension within our bodies. _____ I typically start with the #CoregeousBall  and do specific breath strategies to lower my body’s own defense system (also known as TENSION). How strange that we should be defending against ourselves….but we do. We are a complicated biological organism with so many different types of feelings and responses. ____ I’m so excited to share this work for the next 3 days in the @tuneupfitness #BreathandBlissImmersion  in Austin at @yogayogaaustin #yogatuneup  #therollmodel  #themobilitymethod  #docjenfit  #mobility  #myofascialrelease  #breath  #diaphragm  #alphaball  #selfmassage  #fascia  #selfmyofascialrelease  #fascia 
Really looking forward to teaching tonight with @ranelovesyoga 
Because there are two of us there we’re right there if anyone needs help with props or options.

Rane has written a great description of his #yangyoga and my #yinyoga class below...
The #yang class is a slow flowing strength building vinyasa yoga class.  There will be a combination of breath, meditation, strength building poses - just like the #halfmoonpose you see here and we will be moving towards some #armbalances and #inversions, but at our own pace.  We have everything we need to make this class a pleasant and supported practice in a beautiful intimate setting.  I'll be leading the session, and @gardenofyoga will be on hand to help make adjustments and support you in whatever way you need.

And after we sweat it all out in this strength building session, @gardenofyoga will take us through a luscious hour-long session of #yinyoga and #selfmyofascialrelease.  It's amazing and the highlight of my week!

Hope to see you there - book online at http://gardenofyoga.com.au. .
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#yogaforall #yogaforeveryone #yogaforeverybody #gardenofyoga 
#yoga #yogaboys #yogadudes #melbourneyoga #melbournelovesyoga #yogaeverydamnday #nostomachnoproblem #menofyoga
Really looking forward to teaching tonight with @ranelovesyoga Because there are two of us there we’re right there if anyone needs help with props or options. Rane has written a great description of his #yangyoga  and my #yinyoga  class below... The #yang  class is a slow flowing strength building vinyasa yoga class. There will be a combination of breath, meditation, strength building poses - just like the #halfmoonpose  you see here and we will be moving towards some #armbalances  and #inversions , but at our own pace. We have everything we need to make this class a pleasant and supported practice in a beautiful intimate setting. I'll be leading the session, and @gardenofyoga will be on hand to help make adjustments and support you in whatever way you need. And after we sweat it all out in this strength building session, @gardenofyoga will take us through a luscious hour-long session of #yinyoga  and #selfmyofascialrelease . It's amazing and the highlight of my week! Hope to see you there - book online at http://gardenofyoga.com.au. . . . . #yogaforall  #yogaforeveryone  #yogaforeverybody  #gardenofyoga  #yoga  #yogaboys  #yogadudes  #melbourneyoga  #melbournelovesyoga  #yogaeverydamnday  #nostomachnoproblem  #menofyoga 
Restorative Yoga +. The + is for the addition of #selfmyofascialrelease. All the benefits of myofascial release plus the bliss of #restorativeyoga
Nieuw. Verkooppunt trainingsmaterialen. 
Vanaf vandaag bieden we handige trainingsmaterialen voor thuistraining. Van producten voor SMR (self myofascial release) zoals foamrollen en ballen tot elastieken en push up steunen. 
Bedankt @meijersfit voor de mooie producten en de service. 
#homegym #hometraining #fitnessproducts #letsbands #triggerpointtherapy #selfmyofascialrelease #foamrolling #training #fitness #getrealfitness
SMF - Self Myofascial Release, or in more simple terms 'Self Massage'. How many people can honestly they say they think they spend enough time working on flexibility, mobility and relieving tension?

I don't - this has probably been one of my major downfalls. Although I train 3-4 times a week the focus of those sessions tends to be around improving cardiovascular fitness and strength. 
If like me, a large chunk of your time is spent at a desk or in a car, it's likely you suffer from tight hip flexors and glutes which in turn can lead to lower back pain for example.

SMF is a really useful way of releiving tightness in these areas and many others, and all you need is a couple of bits of inexpensive equipment as seen in the photo. Give it a go, you'll be surprised by the difference it makes!
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#fitnesstips #fitnessadvice #pt #personaltrainer #fitnessblogger #fitnessblog #foamroller #triggerpoint #selfpreservation #selfhelp #physio #remedy #painrelief #fitspo #fitstagram #fitforlife #fitspiration #fitfamuk #fitfam #instafit #fitnessmotivation #repair #recovery #selfmyofascialrelease #blackandwhite #fitnessphotographer #homegym #homeworkout #help #fitnessphoto
SMF - Self Myofascial Release, or in more simple terms 'Self Massage'. How many people can honestly they say they think they spend enough time working on flexibility, mobility and relieving tension? I don't - this has probably been one of my major downfalls. Although I train 3-4 times a week the focus of those sessions tends to be around improving cardiovascular fitness and strength. If like me, a large chunk of your time is spent at a desk or in a car, it's likely you suffer from tight hip flexors and glutes which in turn can lead to lower back pain for example. SMF is a really useful way of releiving tightness in these areas and many others, and all you need is a couple of bits of inexpensive equipment as seen in the photo. Give it a go, you'll be surprised by the difference it makes! • • • • • #fitnesstips  #fitnessadvice  #pt  #personaltrainer  #fitnessblogger  #fitnessblog  #foamroller  #triggerpoint  #selfpreservation  #selfhelp  #physio  #remedy  #painrelief  #fitspo  #fitstagram  #fitforlife  #fitspiration  #fitfamuk  #fitfam  #instafit  #fitnessmotivation  #repair  #recovery  #selfmyofascialrelease  #blackandwhite  #fitnessphotographer  #homegym  #homeworkout  #help  #fitnessphoto