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#selfmyofascialrelease medias

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Here is a 3 minute Active Hip Release protocol I do every Sunday.  The targeted areas are my tightest: lateral / medial rotators of the hip in addition to the hip flexors.  More specifically: Glute medius, Piriformis, TFL, iliopsoas, Iliacus and origination point of the Rectus Femoris.  This protocol can significantly help with: 
1. Hip ROM and general stiffness
2. Sciatica
3. Low Back pain

Tag a friend with tight hips 💪 • (Video Sped up 8 x)
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#smr #massage #massagetherapy #prehab #rehab  #triggerpoint #selfmyofascialrelease #healyourself #foamroller #foamroll #tighthips #hippain #mobilitywod
Here is a 3 minute Active Hip Release protocol I do every Sunday. The targeted areas are my tightest: lateral / medial rotators of the hip in addition to the hip flexors. More specifically: Glute medius, Piriformis, TFL, iliopsoas, Iliacus and origination point of the Rectus Femoris. This protocol can significantly help with: 1. Hip ROM and general stiffness 2. Sciatica 3. Low Back pain Tag a friend with tight hips 💪 • (Video Sped up 8 x) . . . #smr  #massage  #massagetherapy  #prehab  #rehab  #triggerpoint  #selfmyofascialrelease  #healyourself  #foamroller  #foamroll  #tighthips  #hippain  #mobilitywod 
Me and NASM Master Instructor @biomechaniks have teamed up with @hyperice to bring you THE RELEASE SERIES to help you learn and apply self myfascial release, (foam rolling). Part one is December 2! Registration starts Monday, DM me to get the early registration link. #selfmyofascialrelease #recovery #functionalmovement #getfitwithchrys #biomechaniks
Thankyou to everyone who came out tonight to learn more about the benefits of @tp_therapy and to @eruge13 for instructing us!
Thankyou to everyone who came out tonight to learn more about the benefits of @tp_therapy and to @eruge13 for instructing us!
@jayda_the_german_shepherd working on her soft tissue this morning. #dogsofinstagram #germanshepherd #softtissue #selfmyofascialrelease @westpawus
Check out my #TrainerTip on my FB page: Sooz Melissa 💥 #SelfMyofascialRelease was my topic. Mind & body rehabilitation is necessary for proper progression and injury prevention! Always remember #TeamRed 😘
Check out my #TrainerTip  on my FB page: Sooz Melissa 💥 #SelfMyofascialRelease  was my topic. Mind & body rehabilitation is necessary for proper progression and injury prevention! Always remember #TeamRed  😘
#tbt to when I didn’t have bicep tendonitis. This year I finally stopped working through the pain during pronated shoulder flexion or elbow flexion. Got to the point where I was getting tons of pain anytime I’d hold more than 5 lbs in my hands. Time for restricted upper body workouts that require no stress on the bicep tendon, a lot of muscle release, resting, and rebuilding that tendon from the ground up! I’ll keep you all updated on the road to recovery!
#tbt  to when I didn’t have bicep tendonitis. This year I finally stopped working through the pain during pronated shoulder flexion or elbow flexion. Got to the point where I was getting tons of pain anytime I’d hold more than 5 lbs in my hands. Time for restricted upper body workouts that require no stress on the bicep tendon, a lot of muscle release, resting, and rebuilding that tendon from the ground up! I’ll keep you all updated on the road to recovery!
Click the link in my bio for a full foam rolling routine for your days off and pre/post workout. #LaTips #FoamRoller #SelfMyofascialRelease #MondayMotivation
Had a great time showing a small group of  the fine folks over at @kaltfitness some of my favorite self myofascial release techniques. Gotta stay loose and limber! Thanks for having me, can't wait to come back! If you're in the #SouthBay stop by the gym...Adam is definitely one of the most knowledgeable trainers I have had the pleasure of meeting 💪 #Fitness #SelfMyofascialRelease #FoamRolling
Had a great time showing a small group of the fine folks over at @kaltfitness some of my favorite self myofascial release techniques. Gotta stay loose and limber! Thanks for having me, can't wait to come back! If you're in the #SouthBay  stop by the gym...Adam is definitely one of the most knowledgeable trainers I have had the pleasure of meeting 💪 #Fitness  #SelfMyofascialRelease  #FoamRolling 
My Friday night in a nutshell: foam rollin’, ice cream, and Jon Bernthal. ☠️🍧 #myfridaynightslit #thepunisher #benandjerrys #selfmyofascialrelease #metime
Thankyou to everyone who came out tonight to learn more about the benefits of @tp_therapy and to @eruge13 for instructing us!
Thankyou to everyone who came out tonight to learn more about the benefits of @tp_therapy and to @eruge13 for instructing us!
Hey fitness dudes and chicks, Vince here to tell you that fitness isn’t always about workin’ on getting the big guns and sculpting yourself to perfection. Be highly considerate of maintaining proper recovery by foam rolling after your workouts so that you can push your way into achieving your ultimate fitness goals! 🏋🏻‍♂️🏋🏻‍♀️💪🏼 #fitnessmotivation #selfmyofascialrelease #foamrolling #recovery #lifting #gains #fitness
Hey fitness dudes and chicks, Vince here to tell you that fitness isn’t always about workin’ on getting the big guns and sculpting yourself to perfection. Be highly considerate of maintaining proper recovery by foam rolling after your workouts so that you can push your way into achieving your ultimate fitness goals! 🏋🏻‍♂️🏋🏻‍♀️💪🏼 #fitnessmotivation  #selfmyofascialrelease  #foamrolling  #recovery  #lifting  #gains  #fitness 
#tbt to when I didn’t have bicep tendonitis. This year I finally stopped working through the pain during pronated shoulder flexion or elbow flexion. Got to the point where I was getting tons of pain anytime I’d hold more than 5 lbs in my hands. Time for restricted upper body workouts that require no stress on the bicep tendon, a lot of muscle release, resting, and rebuilding that tendon from the ground up! I’ll keep you all updated on the road to recovery!
#tbt  to when I didn’t have bicep tendonitis. This year I finally stopped working through the pain during pronated shoulder flexion or elbow flexion. Got to the point where I was getting tons of pain anytime I’d hold more than 5 lbs in my hands. Time for restricted upper body workouts that require no stress on the bicep tendon, a lot of muscle release, resting, and rebuilding that tendon from the ground up! I’ll keep you all updated on the road to recovery!
Should you foam roll or should you not.
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I like to foam roll so I can get into this position and try to look sexy😜 all serious lol.
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Foam rolling is a self myofascia release. Although more research needs to be done it has shown to..
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✅temporarily improves flexibility .
✅ temporarily increase range of motion
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May help long term if used consistently.
✅decrease the sensation of delayed onset muscle soreness.
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Foam roll before a workout to help possibly get the mobility benefits and post workout for recovery and soreness.
Should you foam roll or should you not. . I like to foam roll so I can get into this position and try to look sexy😜 all serious lol. . Foam rolling is a self myofascia release. Although more research needs to be done it has shown to.. . ✅temporarily improves flexibility . ✅ temporarily increase range of motion . May help long term if used consistently. ✅decrease the sensation of delayed onset muscle soreness. . Foam roll before a workout to help possibly get the mobility benefits and post workout for recovery and soreness.
Essential tools in the self-care kit, Lomi Balls are made of natural cork. Use on your yoga mat or against a wall for self-massage. The coarse texture of the cork can also facilitate targeted friction for myofascial release. Sustainably sourced and super lightweight, Lomi Balls are a natural alternative to plastic myofascial release balls or rubber lacrosse balls. Available in two sizes for different applications.
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#sarga #sargabodywork #LomiBalls #selfcare #selfmyofascialrelease
Essential tools in the self-care kit, Lomi Balls are made of natural cork. Use on your yoga mat or against a wall for self-massage. The coarse texture of the cork can also facilitate targeted friction for myofascial release. Sustainably sourced and super lightweight, Lomi Balls are a natural alternative to plastic myofascial release balls or rubber lacrosse balls. Available in two sizes for different applications. . . . #sarga  #sargabodywork  #LomiBalls  #selfcare  #selfmyofascialrelease 
SMR (self-myofascial release): even its name is inaccurate because it doesn’t actually release anything. But, used properly in conjunction with a good fitness program and sound nutrition strategy, SMR (with a foam roller, tiger tail, lacrosse ball, etc) can help you feel better and move better. I’ve found my new favorite little workout buddy right here. @kabukistrengthlab #selfmyofascialrelease #fitness #strong #oldmomstrength #soremuscles #squats #deadlift #benchpress #cleanandjerk #snatch
SMR (self-myofascial release): even its name is inaccurate because it doesn’t actually release anything. But, used properly in conjunction with a good fitness program and sound nutrition strategy, SMR (with a foam roller, tiger tail, lacrosse ball, etc) can help you feel better and move better. I’ve found my new favorite little workout buddy right here. @kabukistrengthlab #selfmyofascialrelease  #fitness  #strong  #oldmomstrength  #soremuscles  #squats  #deadlift  #benchpress  #cleanandjerk  #snatch 
#Repost @dannyzuko_11
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Some weekend recovery with @intelliroll, I’ve been using foam rollers since my college wrestling days and found that this one is by far the most effective. Whether you work a physical job like me or spend your days sitting at a desk or in a car, investing in and learning how to properly use this on the daily is a great way to keep aches and pains away that can lead to more serious injuries if left unattended. #physicaltherapy #selfmyofascialrelease
#Repost  @dannyzuko_11 ・・・ Some weekend recovery with @intelliroll, I’ve been using foam rollers since my college wrestling days and found that this one is by far the most effective. Whether you work a physical job like me or spend your days sitting at a desk or in a car, investing in and learning how to properly use this on the daily is a great way to keep aches and pains away that can lead to more serious injuries if left unattended. #physicaltherapy  #selfmyofascialrelease 
Does this look like you? At the computer ALL DAY, shoulders sloped forward as you type and / or neck craned as you read email / scan the web? Let MOBO help correct your Forward Head Posture in just 10 minutes a day! 
Pre-order yours TODAY for delivery in January 👆🏼👆🏼link in bio👆🏼👆🏼
Does this look like you? At the computer ALL DAY, shoulders sloped forward as you type and / or neck craned as you read email / scan the web? Let MOBO help correct your Forward Head Posture in just 10 minutes a day! Pre-order yours TODAY for delivery in January 👆🏼👆🏼link in bio👆🏼👆🏼
During the cold weather our blood flow is restricted & our muscles become more stiff & tight, ⚠️this can lead to risk of injury. Increase your circulation with self-myofascial release (I use @pknotting ) when you increase your blood circulation and loosen your joints in your warm up you will increase the blood flow into your muscles. This can allow for greater range of motion in muscles, more protein synthesis to occur, greater muscle pump💪🏻, and overall use of the muscle during your workout. •
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After my leg day I was really feeling the tight soreness the next morning in my legs and glutes. In these photos I start rolling on my quads, from there I went to my IT band (which goes sort of diagonally from your hip to your knee motion). Then I sit up and start on the other side of my leg hitting the hamstrings first, then rolled out my glutes & finished with just putting pressure on my gluteus medius (aka top butt) - you don’t really want to roll your lower back so this really helps when that area is sore especially with the Pknot because of its shape with the rounded ends it can get in certain spots that a longer cylinder roller can’t. If you have any questions feel free to holla🙋🏼‍♀️
During the cold weather our blood flow is restricted & our muscles become more stiff & tight, ⚠️this can lead to risk of injury. Increase your circulation with self-myofascial release (I use @pknotting ) when you increase your blood circulation and loosen your joints in your warm up you will increase the blood flow into your muscles. This can allow for greater range of motion in muscles, more protein synthesis to occur, greater muscle pump💪🏻, and overall use of the muscle during your workout. • • • After my leg day I was really feeling the tight soreness the next morning in my legs and glutes. In these photos I start rolling on my quads, from there I went to my IT band (which goes sort of diagonally from your hip to your knee motion). Then I sit up and start on the other side of my leg hitting the hamstrings first, then rolled out my glutes & finished with just putting pressure on my gluteus medius (aka top butt) - you don’t really want to roll your lower back so this really helps when that area is sore especially with the Pknot because of its shape with the rounded ends it can get in certain spots that a longer cylinder roller can’t. If you have any questions feel free to holla🙋🏼‍♀️
#Repost @doit_hilmierenler7 (@get_repost)
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@doit.academy & @doit.tr ekibi olarak Marmara Üniversitesi Spor Bilimler Fakültesinde Sporda Yeni Yaklaşımlar etkinliğine katıldık.

#myofascia #selfmyofascialrelease #athleticperformance #doit #doitacademy #marmaraüniversitesi #aysegulgezikol #egdap @ademcalii @i.eldek @aysegulgezikol @marmarauniversty @emirbyzt @muhabbetkadiri @osmanoguzdoit @osmann.dere @cebecibusra @esrylmzs
When you’re coming off the back of the #lurgy 🤧and everything aches a bit #wintercold #achinglimbs #foamroller #SMR #selfmyofascialrelease
Warum die Blackroll VOR dem Training verwenden? Und was macht das Ding eigentlich? *sie löst Verspannungen * unterstützt die muskuläre Regeneration *wird als Eigenmassage #selfmyofascialrelease beschrieben *vor dem Training kann der Einsatz der Blackroll helfen die Faszien beweglicher zu machen, somit die Beweglichkeit und die Qualität der auszuführenden Bewegung erhöhen #blackroll #faszientraining #faszien #faszienrolle #sport #training #prettraining #vordemtraining #beweglichkeit #flexibility #healthy #fitness #sporty #fitfam #gym #home #zuhause #imstudio #comic #comicstyle #trimmdichpfad #comicfit
Warum die Blackroll VOR dem Training verwenden? Und was macht das Ding eigentlich? *sie löst Verspannungen * unterstützt die muskuläre Regeneration *wird als Eigenmassage #selfmyofascialrelease  beschrieben *vor dem Training kann der Einsatz der Blackroll helfen die Faszien beweglicher zu machen, somit die Beweglichkeit und die Qualität der auszuführenden Bewegung erhöhen #blackroll  #faszientraining  #faszien  #faszienrolle  #sport  #training  #prettraining  #vordemtraining  #beweglichkeit  #flexibility  #healthy  #fitness  #sporty  #fitfam  #gym  #home  #zuhause  #imstudio  #comic  #comicstyle  #trimmdichpfad  #comicfit 
Dün Doit Akademi ekibi olarak Marmara Üniversitesi Spor Bilimler Fakültesinde Sporda Yeni Yaklaşımlar etkinliğine katıldık. Değerli hocam Uzman Fizyoterapist Osteopat Adem Çalı 'Atletik Performansta Self Myofascial Release Uygulamalarına Güncel Bakış' konusunda teorik ve pratik içerikli güzel bir sunum gerçekleştirdi 👏🏼👏🏼 Bu güzel etkinlik için Ayşegül Gezikol hocamıza teşekkür ederiz 🙏🏼☺️
Self Myofascial Release alanında çalışmalarımız devam edecektir 👉🏼 @doit.academy @doit.tr www.doit.com.tr

#myofascia #selfmyofascialrelease #athleticperformance #doit #doitacademy #marmaraüniversitesi #aysegulgezikol #egdap @ademcalii @i.eldek @aysegulgezikol @marmarauniversty @egdap_
Dün Doit Akademi ekibi olarak Marmara Üniversitesi Spor Bilimler Fakültesinde Sporda Yeni Yaklaşımlar etkinliğine katıldık. Değerli hocam Uzman Fizyoterapist Osteopat Adem Çalı 'Atletik Performansta Self Myofascial Release Uygulamalarına Güncel Bakış' konusunda teorik ve pratik içerikli güzel bir sunum gerçekleştirdi 👏🏼👏🏼 Bu güzel etkinlik için Ayşegül Gezikol hocamıza teşekkür ederiz 🙏🏼☺️ Self Myofascial Release alanında çalışmalarımız devam edecektir 👉🏼 @doit.academy @doit.tr www.doit.com.tr #myofascia  #selfmyofascialrelease  #athleticperformance  #doit  #doitacademy  #marmaraüniversitesi  #aysegulgezikol  #egdap  @ademcalii @i.eldek @aysegulgezikol @marmarauniversty @egdap_
We go beyond the usual Flapjacks and tubs of Protein to bring you the best products and accessories in our #Gymshop We now have #lacrosseballs available to purchase so that you can work on your #mobility and #selfmyofascialrelease any place, any time. Support your gym sessions with external #prehab #rehab and stay in top shape all year round £4 2/£7 #morethanagym #workout #exercise #gym #smr #myofascialrelease #massage #muscles #fascia #yeovil #progressgym
@doit.academy "Sporda Yeni Yaklaşımlar" eğitimi için @marmara_univ 'deydi.. Uzman Fizyoterapist ve Osteopat @ademcalii tarafından verilen eğitimde "Self Myofasyal Release" uygulamaları paylaşıldı.  Davetleri için Sn.Prof.Dr
Salih Pınar,  Sn.Prof.Dr.Guven Erdil, Sn.Aysegul Gezikol ve katılımları için üniversite öğrencilerine teşekkürler 👍
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#selfmyofascialrelease #spor #egitim #güncelyaklaşımlar #besyo  #marmaraüniversitesi #sempozyum #atletikperformans @ademcalii @i.eldek @osmanoguzdoit @doit_hilmierenler7 @cebecibusra @emirbyzt @yunuscbgt @muhabbetkadiri
@doit.academy "Sporda Yeni Yaklaşımlar" eğitimi için @marmara_univ 'deydi.. Uzman Fizyoterapist ve Osteopat @ademcalii tarafından verilen eğitimde "Self Myofasyal Release" uygulamaları paylaşıldı. Davetleri için Sn.Prof.Dr Salih Pınar, Sn.Prof.Dr.Guven Erdil, Sn.Aysegul Gezikol ve katılımları için üniversite öğrencilerine teşekkürler 👍 . . . . . #selfmyofascialrelease  #spor  #egitim  #güncelyaklaşımlar  #besyo  #marmaraüniversitesi  #sempozyum  #atletikperformans  @ademcalii @i.eldek @osmanoguzdoit @doit_hilmierenler7 @cebecibusra @emirbyzt @yunuscbgt @muhabbetkadiri
A little tight today and feeling a bit tired so I️ made it all about recovery with my mobility ball. #mobilitywod #recovery #selfmyofascialrelease #takecareofyourself #strengthandconditioning
And then there are those feasts when you tap into your beast where you think holy crap I obviously needed that release 🤣💪🤣 Hey most beautiful sweaty slaughter Wednesday! It was a cardio, arms, full body, proprioceptive kind of slay!! Even the beast himself reminded me I'm crazy in my treadmill numbers today 🤣👌
Love those days when I am happily ready to make myself pay! And when you tell yourself you love this shit, it really does feel like play! 
May you suit up, stay focused and connected and have an ultimate gym day! And if done with neuromuscular effeciency your only pain should be those DOMS making you pray 🤗💪🤗
I feel complete when I self compete and I feel whole when I get em that swole 💖
#happiness #muscle #beastmode #beautyandthebeast #lift #gym #gymlife #beast #girlsthatlift #fitfam #functionaltraining #selfmyofascialrelease #neuromuscularefficiency #gains #swole #swoldier #strength #inspire #discipline #grin #win #selfcompete #fattofit #cardio #form #doms #passion #sweat #mindovermatter #noexcuses
And then there are those feasts when you tap into your beast where you think holy crap I obviously needed that release 🤣💪🤣 Hey most beautiful sweaty slaughter Wednesday! It was a cardio, arms, full body, proprioceptive kind of slay!! Even the beast himself reminded me I'm crazy in my treadmill numbers today 🤣👌 Love those days when I am happily ready to make myself pay! And when you tell yourself you love this shit, it really does feel like play! May you suit up, stay focused and connected and have an ultimate gym day! And if done with neuromuscular effeciency your only pain should be those DOMS making you pray 🤗💪🤗 I feel complete when I self compete and I feel whole when I get em that swole 💖 #happiness  #muscle  #beastmode  #beautyandthebeast  #lift  #gym  #gymlife  #beast  #girlsthatlift  #fitfam  #functionaltraining  #selfmyofascialrelease  #neuromuscularefficiency  #gains  #swole  #swoldier  #strength  #inspire  #discipline  #grin  #win  #selfcompete  #fattofit  #cardio  #form  #doms  #passion  #sweat  #mindovermatter  #noexcuses 
Having back issues? Hamstring issues? Unless you address the whole body with tests, it unfortunately can come back over and over again. @carmen.plante is my longest serving client, and we have known for awhile that the current dynamic of her bodies state, and how it moves is the major reason she keeps getting recurring back, and hamstring strains. To combat this, and allow her to continue her highly active lifestyle, we will be working on a rehabilitation program focusing on....
-reducing tightness in her feet,ankles, calves that cause her lower legs instability, reduced range of motion, and inflame the Achilles -reducing tightness in the psoas, and hip joint, which is pulling on the position(s) of her pelvis and lower back vertebrae -sequencing a proper cycle of exercises designed to improve postural positioning of her feet/legs, fixing her extreme external foot bias
-including plenty of rotational exercises to improve her “sling” systems of the anterior/posterior attachments, that are pulling and aggravating her glutes and hamstrings
To fully rehabilitate someone, we need to make them aware of their habits that form their bodies current state. Furthermore we must include  testing specific movements, examining areas of tightness with a simple touch test, and then we can design a program tailored to each specific case for complete rehabilitation. More to follow, stay tuned! #wellmanwellnesstraining #fixmyinjuries #fixmyback #YEGfitness #YEG #movebetter #backinjury #hamstringinjuries #rehabilitationtraining #selfmyofascialrelease #properwarmup #feelbetter
Having back issues? Hamstring issues? Unless you address the whole body with tests, it unfortunately can come back over and over again. @carmen.plante is my longest serving client, and we have known for awhile that the current dynamic of her bodies state, and how it moves is the major reason she keeps getting recurring back, and hamstring strains. To combat this, and allow her to continue her highly active lifestyle, we will be working on a rehabilitation program focusing on.... -reducing tightness in her feet,ankles, calves that cause her lower legs instability, reduced range of motion, and inflame the Achilles -reducing tightness in the psoas, and hip joint, which is pulling on the position(s) of her pelvis and lower back vertebrae -sequencing a proper cycle of exercises designed to improve postural positioning of her feet/legs, fixing her extreme external foot bias -including plenty of rotational exercises to improve her “sling” systems of the anterior/posterior attachments, that are pulling and aggravating her glutes and hamstrings To fully rehabilitate someone, we need to make them aware of their habits that form their bodies current state. Furthermore we must include testing specific movements, examining areas of tightness with a simple touch test, and then we can design a program tailored to each specific case for complete rehabilitation. More to follow, stay tuned! #wellmanwellnesstraining  #fixmyinjuries  #fixmyback  #YEGfitness  #YEG  #movebetter  #backinjury  #hamstringinjuries  #rehabilitationtraining  #selfmyofascialrelease  #properwarmup  #feelbetter 
Hey Yogi Swingers!  Join me tonight at 6pm @yogamcc for my Flow and Let Go! Hybrid yoga class. 35 minutes of Vinyasa flow followed by 40 minutes of SMR massage ball sequences. 
Tonight we'll be focusing on traps/ trapezius and pec minor/ upper chest.

You'll feel amazing!

#yogameditationcentre
#SMR
#selfmyofascialrelease
#swingingballs
#feelbetter
#selfcare
The Poor Mans Massage! 💆🏽‍♂️Foam Rolling. Do you know how to foam roll? Or even why? Increased blood flow, decreased recovery time, increased flexibility and much more! Here are some great foam roll exercises I want you to try today! #fruitsoffitness #hardworkpaysoff #exercise #foamroll #selfmyofascialrelease #fitness #instafit #healthy #flexibility #activerecovery
💥Athletes who incorporate active Mobility + Recovery Techniques into their training regimen stay competitive and healthy for the long term! 💥 Is it time to upgrade your regimen? @spartanrace @kelhar417 thanks!!!
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#acumobilityball #mobility #release #stretch #recovery #chiropractic #massage #physio #physicaltherapy #ocr #spartan #ninja #ninjawarrior #rehab #fitness #yoga #acumobility #foamroller #pt #triathalon  #smr #selfmyofascialrelease #myofascialrelease #triggerpointrelease #spartanrace #spartanup #ocrtraining #spartantraining
💥Athletes who incorporate active Mobility + Recovery Techniques into their training regimen stay competitive and healthy for the long term! 💥 Is it time to upgrade your regimen? @spartanrace @kelhar417 thanks!!! . . #acumobilityball  #mobility  #release  #stretch  #recovery  #chiropractic  #massage  #physio  #physicaltherapy  #ocr  #spartan  #ninja  #ninjawarrior  #rehab  #fitness  #yoga  #acumobility  #foamroller  #pt  #triathalon  #smr  #selfmyofascialrelease  #myofascialrelease  #triggerpointrelease  #spartanrace  #spartanup  #ocrtraining  #spartantraining 
Uzm. Fzt. Adem Çalı ile ATLETİK PERFORMANSTA SELF MYOFASCIAL RELEASE (SMR) UYGULAMALARINA GÜNCEL BAKIŞ.
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@ademcalii
@doit.tr
@egdap_
@intelligentmovementsystem
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#fitness #sport #education #marmarauniversitesi #fizyoterapi #fasya #fascia #myofascialrelease #anatomytrains #selfmyofascialrelease #foamroller #mobotnation #mobot #mobilitybottle #intelligentmovementsystem #doit #egdap #dedegym #functionalfitness #functionalstrenghcoach #personaltraining #personalcoach#mobility #corestrength #corestability
Uzm. Fzt. Adem Çalı ile ATLETİK PERFORMANSTA SELF MYOFASCIAL RELEASE (SMR) UYGULAMALARINA GÜNCEL BAKIŞ. . . @ademcalii @doit.tr @egdap_ @intelligentmovementsystem . . #fitness  #sport  #education  #marmarauniversitesi  #fizyoterapi  #fasya  #fascia  #myofascialrelease  #anatomytrains  #selfmyofascialrelease  #foamroller  #mobotnation  #mobot  #mobilitybottle  #intelligentmovementsystem  #doit  #egdap  #dedegym  #functionalfitness  #functionalstrenghcoach  #personaltraining  #personalcoach #mobility  #corestrength  #corestability 
It’s day 5 of #FunwithFoamRollers and this one is for those of you who slouch (ie everyone!!) This is a 7 day series where I post 7 difference ways to perform SMR (Self Myofascial Release). If you’re looking to improve your alignment and posture, you will need all your muscles working, and SMR is like self massage and  helps to bring muscles back into full function! 😜 Check the link in my bio for more detailed info on SMR. .
👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽
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Today we move to our upper body.  The lats are a muscle group that are often overlooked when stretching. They connect into the arm bone so when tight, can bring the whole upper body forward into a rounded position.  So this foam roller exercise is great for loosening up the lats.  It can be painful so take it easy.  Be sure to listen to the audio for more cues.
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🍍🍍🍍🍍🍍🍍🍍🍍🍍🍍
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#posture  #posturematters #thoracic #midback #futureproofyourbody #fitness #rehab #stretching #flexibility #movement  #movementismedicine  #pain #posturecoach #fitnesscoach #mobility #pilateseverydamnday  #pilates #pilatesforposture  #correctiveexercise #exercise #backpain #textingneck #activestretch #coreworkout  #celebritytrainer #SMR #FoamRoller #SelfMyofascialRelease
It’s day 5 of #FunwithFoamRollers  and this one is for those of you who slouch (ie everyone!!) This is a 7 day series where I post 7 difference ways to perform SMR (Self Myofascial Release). If you’re looking to improve your alignment and posture, you will need all your muscles working, and SMR is like self massage and helps to bring muscles back into full function! 😜 Check the link in my bio for more detailed info on SMR. . 👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽 . Today we move to our upper body. The lats are a muscle group that are often overlooked when stretching. They connect into the arm bone so when tight, can bring the whole upper body forward into a rounded position. So this foam roller exercise is great for loosening up the lats. It can be painful so take it easy. Be sure to listen to the audio for more cues. . 🍍🍍🍍🍍🍍🍍🍍🍍🍍🍍 . #posture  #posturematters  #thoracic  #midback  #futureproofyourbody  #fitness  #rehab  #stretching  #flexibility  #movement  #movementismedicine  #pain  #posturecoach  #fitnesscoach  #mobility  #pilateseverydamnday  #pilates  #pilatesforposture  #correctiveexercise  #exercise  #backpain  #textingneck  #activestretch  #coreworkout  #celebritytrainer  #SMR  #FoamRoller  #SelfMyofascialRelease 
🔥MYTH: Static stretching is number 1 in order of importance in the pre-workout setting.
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Growing up in sports we’re always taught to make sure we stretch before a game, match, or race but did you know that can actually be more of a hindrance in your performance rather than a benefit?
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The reason we don’t want to jump straight into static stretches is because jumping right into stretching tight muscles increases our chance of over stretching and causing a strain. Also, there have been several studies that show a possibility of a slight decrease in maximal strength and power during a workout if muscles are stretched too far. This is why dynamic stretches such as hip swings, med ball rotations, and walking lunges are so beneficial. Instead of lengthening a muscle too far, we can increase our body temperature and heart rate which will better prepare our bodies for the workout ahead. Plus, this will help improve our mind-muscle connection during the workout.
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Another beneficial stretching method you can include into your warm ups is self-myofascial release (SMO). SMO is very similar to a deep tissue massage and its purpose is to help fix any muscle imbalances that may be existing and it also helps to break up the “knots” in our muscles to improve our range of motion. SMO is performed with what’s commonly known as a foam roller. Foam rolling and other SMO tactics also help blood flow to the areas you’re going to be using during your workout to further prep the muscles, tendons, and joints, for what’s ahead.
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Static stretching isn’t bad in itself but in a pre-workout setting, it’s best to focus on self-myofasical release techniques and dynamic stretching exercises to properly prep our bodies for what’s ahead. That way we don’t risk injury or our chances of performing at our best.
🔸
As always if you have any questions, drop them below! ✌🏼
🔥MYTH: Static stretching is number 1 in order of importance in the pre-workout setting. 🔸 Growing up in sports we’re always taught to make sure we stretch before a game, match, or race but did you know that can actually be more of a hindrance in your performance rather than a benefit? 🔹 The reason we don’t want to jump straight into static stretches is because jumping right into stretching tight muscles increases our chance of over stretching and causing a strain. Also, there have been several studies that show a possibility of a slight decrease in maximal strength and power during a workout if muscles are stretched too far. This is why dynamic stretches such as hip swings, med ball rotations, and walking lunges are so beneficial. Instead of lengthening a muscle too far, we can increase our body temperature and heart rate which will better prepare our bodies for the workout ahead. Plus, this will help improve our mind-muscle connection during the workout. 🔸 Another beneficial stretching method you can include into your warm ups is self-myofascial release (SMO). SMO is very similar to a deep tissue massage and its purpose is to help fix any muscle imbalances that may be existing and it also helps to break up the “knots” in our muscles to improve our range of motion. SMO is performed with what’s commonly known as a foam roller. Foam rolling and other SMO tactics also help blood flow to the areas you’re going to be using during your workout to further prep the muscles, tendons, and joints, for what’s ahead. 🔹 Static stretching isn’t bad in itself but in a pre-workout setting, it’s best to focus on self-myofasical release techniques and dynamic stretching exercises to properly prep our bodies for what’s ahead. That way we don’t risk injury or our chances of performing at our best. 🔸 As always if you have any questions, drop them below! ✌🏼
Need a gift idea for someone special?  Give the gift of therapy balls and personal instruction on how to use these great tools.  Contact Lisa for a gift certificate for a private lessons, class package and/or therapy ball purchase.  Lancaster friends— this is a great idea for someone who has it all, someone who would benefit from therapeutic self care, someone experiencing pain or who is recovering from an injury.... athletes included.  #selfcarefitness #therapeuticmovement #letsrollout #selfmyofascialrelease
Need a gift idea for someone special? Give the gift of therapy balls and personal instruction on how to use these great tools. Contact Lisa for a gift certificate for a private lessons, class package and/or therapy ball purchase. Lancaster friends— this is a great idea for someone who has it all, someone who would benefit from therapeutic self care, someone experiencing pain or who is recovering from an injury.... athletes included. #selfcarefitness  #therapeuticmovement  #letsrollout  #selfmyofascialrelease 
SMR on my lats before back workout. You only do it right when you make a weird face cause of the pain 😄 #backday #workout #fitness #selfmyofascialrelease #aesthetic #bodybuilding
The perfect gift to give 😛Recover better between workouts 💁‍♀️ Check it out at www.bit.ly/uf-xmas-promo
The perfect gift to give 😛Recover better between workouts 💁‍♀️ Check it out at www.bit.ly/uf-xmas-promo
FOAM ROLLER: Beneficios✅
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Desde hace unos años, estamos siendo testigos de la aparición de los foam rollers en numerosas salas de gimnasio, centros de entrenamiento…
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Hoy hablaremos sobre su uso y los posibles beneficios que este puede tener.
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⭕️Encontramos evidencia sobre la mejora que puede producir este trabajo sobre el aumento del ROM, recuperación post esfuerzo y DOM’s.
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✅En el presente estudio se observó que: ⬆️ ROM en cadera, rodilla y tobillo -> sin que esto afectase al rendimiento muscular en el entrenamiento (Con una dosis de 30’’ a 2’ por ejercicio) a modo de calentamiento o como recuperación post ejercicio.
⬆️El trabajo con FR (Foam Roller) ⬇️ el dolor percibido por los deportistas tras una sesión de entrenamiento (Dosis de 10 a 20 minutos) Realizándolo de 1 a 3 días a la semana
⬆️Las agujetas (DOMS) son causadas principalmente por cambios en las propiedades del tejido conectivo y el masaje con el FR puede tener una influencia positiva sobre el tejido conectivo dañado.
⬆️No se observo pérdida de rendimiento post uso del FR en ejercicios de tren inferior -> Por lo que puede ser una estrategia válida para realizar antes del ejercicio. —> Ejemplo: persona con mala movilidad de cadera, previa a la sentadilla —> usar el FR y posteriormente trabajar la sentadilla.
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❗️Todavía falta una mayor evidencia para poder confirmar a ciencia cierta todos los beneficios del FR, pero parece, que a día de hoy, puede resultar una buena estrategia a usar con nuestros deportistas.
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#FoamRolling #FoamRoller #SMR #Selfmyofascialrelease #RangeOfMotion #ROM #Training #Fatigue #DOMS #Entrenamiento #AmplitudDeMovimiento #Training #Sport #Injury #Deporte #entrenamiento #liberaionmiofascial
FOAM ROLLER: Beneficios✅ . Desde hace unos años, estamos siendo testigos de la aparición de los foam rollers en numerosas salas de gimnasio, centros de entrenamiento… . Hoy hablaremos sobre su uso y los posibles beneficios que este puede tener. . ⭕️Encontramos evidencia sobre la mejora que puede producir este trabajo sobre el aumento del ROM, recuperación post esfuerzo y DOM’s. . ✅En el presente estudio se observó que: ⬆️ ROM en cadera, rodilla y tobillo -> sin que esto afectase al rendimiento muscular en el entrenamiento (Con una dosis de 30’’ a 2’ por ejercicio) a modo de calentamiento o como recuperación post ejercicio. ⬆️El trabajo con FR (Foam Roller) ⬇️ el dolor percibido por los deportistas tras una sesión de entrenamiento (Dosis de 10 a 20 minutos) Realizándolo de 1 a 3 días a la semana ⬆️Las agujetas (DOMS) son causadas principalmente por cambios en las propiedades del tejido conectivo y el masaje con el FR puede tener una influencia positiva sobre el tejido conectivo dañado. ⬆️No se observo pérdida de rendimiento post uso del FR en ejercicios de tren inferior -> Por lo que puede ser una estrategia válida para realizar antes del ejercicio. —> Ejemplo: persona con mala movilidad de cadera, previa a la sentadilla —> usar el FR y posteriormente trabajar la sentadilla. . ❗️Todavía falta una mayor evidencia para poder confirmar a ciencia cierta todos los beneficios del FR, pero parece, que a día de hoy, puede resultar una buena estrategia a usar con nuestros deportistas. . #FoamRolling  #FoamRoller  #SMR  #Selfmyofascialrelease  #RangeOfMotion  #ROM  #Training  #Fatigue  #DOMS  #Entrenamiento  #AmplitudDeMovimiento  #Training  #Sport  #Injury  #Deporte  #entrenamiento  #liberaionmiofascial 
#REPOST
*FULL VIDEO IN PROFILE*
http://ow.ly/l4yX30habCB
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Our next restorative stop takes us to the POSTERIOR HIP. A common source of many ailments in the body. If you ever had, #sciatica then you are probably already familiar with this area. The DEEP LATERAL ROTATORS are a series of muscles that fan the back of the hip (underneath the glute). When they are restricted it is common to see someone’s legs externally rotate/turn out. This same person would have a hard time completing a turn (internal rotation) when following through in golf or in tennis and may be expressed as back pain, knee pain, shoulder pain, elbow pain and the list continues. If this sound like YOU, then grab a roller (or lacrosse ball) and let’s get you some much needed relief.
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#selfmyofascialrelease #SMR #softtissuehealth #recovery #selfmyofascialrelease #softtissue #softtissuetherapy #foamrolling #triggerpoint #triggerpointtherapy #piriformis #piriformissyndrome #lowbackpain #sijointdysfunction #injuryprevention #sportsmedicine #sportsrehab #physicaltherapy #movementismedicine #correctiveexercises #exercisephysiology #knowledge #knowledgeispower #nasm #sportsmedicine #ptaglobal #grayinstitute #movements4life #personaltrainingstudio #suffernny
#REPOST  *FULL VIDEO IN PROFILE* http://ow.ly/l4yX30habCB . Our next restorative stop takes us to the POSTERIOR HIP. A common source of many ailments in the body. If you ever had, #sciatica  then you are probably already familiar with this area. The DEEP LATERAL ROTATORS are a series of muscles that fan the back of the hip (underneath the glute). When they are restricted it is common to see someone’s legs externally rotate/turn out. This same person would have a hard time completing a turn (internal rotation) when following through in golf or in tennis and may be expressed as back pain, knee pain, shoulder pain, elbow pain and the list continues. If this sound like YOU, then grab a roller (or lacrosse ball) and let’s get you some much needed relief. . . . #selfmyofascialrelease  #SMR  #softtissuehealth  #recovery  #selfmyofascialrelease  #softtissue  #softtissuetherapy  #foamrolling  #triggerpoint  #triggerpointtherapy  #piriformis  #piriformissyndrome  #lowbackpain  #sijointdysfunction  #injuryprevention  #sportsmedicine  #sportsrehab  #physicaltherapy  #movementismedicine  #correctiveexercises  #exercisephysiology  #knowledge  #knowledgeispower  #nasm  #sportsmedicine  #ptaglobal  #grayinstitute  #movements4life  #personaltrainingstudio  #suffernny 
Yarın, yani 13 Aralık'ta "Atletik Performansta Self Myofasyal Release Uygulamalarına Güncel Bakış" için Marmara Üniversitesi konferans salonundayiz. Spor kiyafetlerinizle gelmeyi unutmayın 🏃
Uzman Fizyoterapist & Osteopat Adem Çalı, uygulamalı olarak anlatıyor...
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@ademcalii  @doit.tr #fizyoterapist #physicaltherapist #sportsphysio #osteopat #osteopath  #marmaraüniversitesi #atletikperformans #atlethicperformance #selfmyofascialrelease #güncel #speech #literature #trustyourphysio
Yarın, yani 13 Aralık'ta "Atletik Performansta Self Myofasyal Release Uygulamalarına Güncel Bakış" için Marmara Üniversitesi konferans salonundayiz. Spor kiyafetlerinizle gelmeyi unutmayın 🏃 Uzman Fizyoterapist & Osteopat Adem Çalı, uygulamalı olarak anlatıyor... . . . @ademcalii @doit.tr #fizyoterapist  #physicaltherapist  #sportsphysio  #osteopat  #osteopath  #marmaraüniversitesi  #atletikperformans  #atlethicperformance  #selfmyofascialrelease  #güncel  #speech  #literature  #trustyourphysio 
Are you someone that suffers from sore feet? 
This could be for multiple reasons- 
Active sporty person
Wearing shoes with no support
Being flat footed (more prone )
Being overweight. 
These can all cause stress on the plantar fascia. 
Take a dumbbell, golf ball, spikey ball or even a tennis ball- Place under your foot roll from your toes to heal. Slower the better. Apply as much pressure as you can handle everyone has different pain threshold but should not be too painful. Changing the position of the foot to get different areas. If you find tender spots work on them as your breaking up adhesions. Roll for about a minute on each foot. I would encourage you do this a few times a week or as much as you like. 
Just remember everything starts in our feet if our feet are not right it feeds up through our body. 
#innerfit #selfmyofascialrelease #foamrolling #leichhardt #petersham #plantarfascia #release #sorefeet
Are you someone that suffers from sore feet? This could be for multiple reasons- Active sporty person Wearing shoes with no support Being flat footed (more prone ) Being overweight. These can all cause stress on the plantar fascia. Take a dumbbell, golf ball, spikey ball or even a tennis ball- Place under your foot roll from your toes to heal. Slower the better. Apply as much pressure as you can handle everyone has different pain threshold but should not be too painful. Changing the position of the foot to get different areas. If you find tender spots work on them as your breaking up adhesions. Roll for about a minute on each foot. I would encourage you do this a few times a week or as much as you like. Just remember everything starts in our feet if our feet are not right it feeds up through our body. #innerfit  #selfmyofascialrelease  #foamrolling  #leichhardt  #petersham  #plantarfascia  #release  #sorefeet 
Post 93: Isometrics
- Isometric exercises involve muscular contractions with no change in joint position. Imagine holding a dumbbell with a bent elbow without changing the position of your arm. Your biceps will be firing, but your arm remains static.
- Isometric exercises are invaluable because they have the potential to provide an analgesic effect, improve maximal voluntary isometric contraction, and alter corticomotor excitability. So what does that all mean?
- In 2015, Rio et al found that an isometric contraction of the quadriceps muscle group in individuals with patellar tendon pain demonstrated a decrease in pain from a 7/10 to .17/10! This effect was immediate and lasted up to 45 minutes! They also found that maximal muscle strength was improved by 19% for up to 45 minutes!
- In 2016, Fisher et al demonstrated that repeated isometric contractions of the glutes improved their facilitation which may allow for better recruitment during complex movements such as squatting.
- When having patients perform isometrics, I usually recommend activating their muscle as hard as they can in a pain free manner for 10-45 seconds. That might mean pushing at 25% of your max, but slowly working your way up over the course of days or weeks as the pain begins to subside.
- I generally implement isometrics in one of two ways for my patients who are experiencing pain:
1. Perform periodically throughout the day to promote movement, muscle activation, and frequent dosages of analgesia (much better alternative to popping pain pills every few hours). 2. Prior to other lifts. If knee pain limits you from your normal activities, you can try a bout of isometrics beforehand to reduce discomfort.
- The pictures above demonstrate ways to isometrically load different body parts using the parameters listed above:
1️⃣ Gluteal Tendinopathy/Greater Trochanteric Pain Syndrome
2️⃣ Supraspinatus Tendinopathy/Subacromial Pain Syndrome
3️⃣ Tennis Elbow/Golfer's Elbow
4️⃣ Patellofemoral Pain Syndrome/Patellar Tendinopathy
- Comment any questions below or share with someone who might be interested! 
@dr.surdykapt
Post 93: Isometrics - Isometric exercises involve muscular contractions with no change in joint position. Imagine holding a dumbbell with a bent elbow without changing the position of your arm. Your biceps will be firing, but your arm remains static. - Isometric exercises are invaluable because they have the potential to provide an analgesic effect, improve maximal voluntary isometric contraction, and alter corticomotor excitability. So what does that all mean? - In 2015, Rio et al found that an isometric contraction of the quadriceps muscle group in individuals with patellar tendon pain demonstrated a decrease in pain from a 7/10 to .17/10! This effect was immediate and lasted up to 45 minutes! They also found that maximal muscle strength was improved by 19% for up to 45 minutes! - In 2016, Fisher et al demonstrated that repeated isometric contractions of the glutes improved their facilitation which may allow for better recruitment during complex movements such as squatting. - When having patients perform isometrics, I usually recommend activating their muscle as hard as they can in a pain free manner for 10-45 seconds. That might mean pushing at 25% of your max, but slowly working your way up over the course of days or weeks as the pain begins to subside. - I generally implement isometrics in one of two ways for my patients who are experiencing pain: 1. Perform periodically throughout the day to promote movement, muscle activation, and frequent dosages of analgesia (much better alternative to popping pain pills every few hours). 2. Prior to other lifts. If knee pain limits you from your normal activities, you can try a bout of isometrics beforehand to reduce discomfort. - The pictures above demonstrate ways to isometrically load different body parts using the parameters listed above: 1️⃣ Gluteal Tendinopathy/Greater Trochanteric Pain Syndrome 2️⃣ Supraspinatus Tendinopathy/Subacromial Pain Syndrome 3️⃣ Tennis Elbow/Golfer's Elbow 4️⃣ Patellofemoral Pain Syndrome/Patellar Tendinopathy - Comment any questions below or share with someone who might be interested! @dr.surdykapt
I've ordered in a few cartoons of extra massage balls (only 24 balls) if anyone wants one. $6 each and we can deliver to you at your personal training or boot camp session. Give me a call on 0402 358 127 or email dave@drivefitness.com.au to order 👍
#massageball #myofacialrelease #selfmyofascialrelease #mobility #personaltrainer
Bulletproof your back: Part 2
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Spinal movements in the sagittal plane include bending forwards and backwards. .
When it comes to core training, sagittal plane movements are undoubtedly the most commonly trained movements. Example: crunches, sit ups, toes-to-bar, med ball slams, hollow holds, superman, mountain climbers, the list goes on and on… 📝
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The dead bug is another classic example of a sagittal plane exercise and is one that I am constantly prescribing to my patients and athletes. However, this exercise is also commonly performed with poor mechanics. 😖
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When performing this exercise it is crucial that you keep your ribs pulled down and your back flat against the floor. If you let your low back arch up off the floor, you’re not engaging your core, and you’re not benefiting from the exercise. 😱
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Pro Tip: If you’re not able to keep your back flat while doing this exercise, then try keeping your knees bent instead of keeping them straight as you lower you’re feet to the floor! 👊
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Have questions? Leave a comment or drop me a message and I’ll try to help you out! 🧠
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Click the link in my bio for more info on how to bulletproof your back. 🙌
Bulletproof your back: Part 2 . Spinal movements in the sagittal plane include bending forwards and backwards. . When it comes to core training, sagittal plane movements are undoubtedly the most commonly trained movements. Example: crunches, sit ups, toes-to-bar, med ball slams, hollow holds, superman, mountain climbers, the list goes on and on… 📝 . The dead bug is another classic example of a sagittal plane exercise and is one that I am constantly prescribing to my patients and athletes. However, this exercise is also commonly performed with poor mechanics. 😖 . When performing this exercise it is crucial that you keep your ribs pulled down and your back flat against the floor. If you let your low back arch up off the floor, you’re not engaging your core, and you’re not benefiting from the exercise. 😱 . Pro Tip: If you’re not able to keep your back flat while doing this exercise, then try keeping your knees bent instead of keeping them straight as you lower you’re feet to the floor! 👊 . Have questions? Leave a comment or drop me a message and I’ll try to help you out! 🧠 . Click the link in my bio for more info on how to bulletproof your back. 🙌
When you love your body, it loves you back! Here is to hittin those sensory/mechanoreceptors so good and deep like that!! Love my new ball more than I love sugar and salt!! Today was an all out trigger point full body SMR assault! Oh and the covered in sweat part is my fault 😊👍💪 Hey most beautiful cardio body/mind therapy and repair day! Fighting to reprogram for neuromuscular efficiency all the way! Gotta balance those muscles in and around the slay! 👌💖💪
PS Thank you again so much to @stevenashfitnessclubs
For allowing me the opportunity to share my story!!! I absolutely love my gift box as you can see 😄🤗💪 My Factor trigger point ball and these Skull Candy headphones rock the party 🤣✌💙 Can't wait to go shopping at #newbalance next with the gift cardsies 🤗
#love #happiness #sweat #cardio #gym #gymlife #therapy #selfmyofascialrelease #triggerpointball #moveyourbody #moveyourmind #swoldier #gains #inspire #gymmotivation #muscle #bodybuilding #fitness #functionaltraining #bodyawareness #neuromuscularefficiency #musclebalance #rangeofmotion #fitfam #strength #develop #successstories #gratitude
When you love your body, it loves you back! Here is to hittin those sensory/mechanoreceptors so good and deep like that!! Love my new ball more than I love sugar and salt!! Today was an all out trigger point full body SMR assault! Oh and the covered in sweat part is my fault 😊👍💪 Hey most beautiful cardio body/mind therapy and repair day! Fighting to reprogram for neuromuscular efficiency all the way! Gotta balance those muscles in and around the slay! 👌💖💪 PS Thank you again so much to @stevenashfitnessclubs For allowing me the opportunity to share my story!!! I absolutely love my gift box as you can see 😄🤗💪 My Factor trigger point ball and these Skull Candy headphones rock the party 🤣✌💙 Can't wait to go shopping at #newbalance  next with the gift cardsies 🤗 #love  #happiness  #sweat  #cardio  #gym  #gymlife  #therapy  #selfmyofascialrelease  #triggerpointball  #moveyourbody  #moveyourmind  #swoldier  #gains  #inspire  #gymmotivation  #muscle  #bodybuilding  #fitness  #functionaltraining  #bodyawareness  #neuromuscularefficiency  #musclebalance  #rangeofmotion  #fitfam  #strength  #develop  #successstories  #gratitude 
It’s Day 4 of #FunwithFoamRollers and #sciatica sufferers need to read this one. This is a 7 day series where I post 7 difference ways to perform SMR (Self Myofascial Release). If you’re looking to improve your alignment and posture, you will need all your muscles working, and SMR is like self massage abs helps to bring muscles back into full function! 😜 Check the link in my bio for more detailed info on SMR. .
👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽
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This next SMR technique doesn’t actually use a foam roller.  You can do it with one but it’s not as effective. So this one uses a tennis ball and it is very life changing if you have sciatica. The pitiformis muscles is a small muscle that aids in hip rotation.  But when the glutes are week the piriformis ends up over working and gets tight and inflamed.  When it’s inflamed it can irritate the sciatic nerve that runs adjacent to the muscle.  So.  This SMR technique is important to get the piriformis to relax.  However directly after doing this SMR I would recommend you do some glute exercises to fix the problem long term.  Listen to the audio for more cues.
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🍍🍍🍍🍍🍍🍍🍍🍍🍍🍍
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#posture  #posturematters #thoracic #midback #futureproofyourbody #fitness #rehab #stretching #flexibility #movement  #movementismedicine  #pain #posturecoach #fitnesscoach #mobility #pilateseverydamnday  #pilates #pilatesforposture  #correctiveexercise #exercise #backpain #textingneck #activestretch #coreworkout  #celebritytrainer #SMR #FoamRoller #SelfMyofascialRelease
It’s Day 4 of #FunwithFoamRollers  and #sciatica  sufferers need to read this one. This is a 7 day series where I post 7 difference ways to perform SMR (Self Myofascial Release). If you’re looking to improve your alignment and posture, you will need all your muscles working, and SMR is like self massage abs helps to bring muscles back into full function! 😜 Check the link in my bio for more detailed info on SMR. . 👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽 . This next SMR technique doesn’t actually use a foam roller. You can do it with one but it’s not as effective. So this one uses a tennis ball and it is very life changing if you have sciatica. The pitiformis muscles is a small muscle that aids in hip rotation. But when the glutes are week the piriformis ends up over working and gets tight and inflamed. When it’s inflamed it can irritate the sciatic nerve that runs adjacent to the muscle. So. This SMR technique is important to get the piriformis to relax. However directly after doing this SMR I would recommend you do some glute exercises to fix the problem long term. Listen to the audio for more cues. . 🍍🍍🍍🍍🍍🍍🍍🍍🍍🍍 . #posture  #posturematters  #thoracic  #midback  #futureproofyourbody  #fitness  #rehab  #stretching  #flexibility  #movement  #movementismedicine  #pain  #posturecoach  #fitnesscoach  #mobility  #pilateseverydamnday  #pilates  #pilatesforposture  #correctiveexercise  #exercise  #backpain  #textingneck  #activestretch  #coreworkout  #celebritytrainer  #SMR  #FoamRoller  #SelfMyofascialRelease 
Essa semana cumpri minha  última obrigação acadêmica do ano.

Muito legal  a experiência de  falar sobre Liberação Miofascial e Foam Rolling para o estudantes do curso de Educação Física da @unigranrio
@atledfisica_uni
Obrigado @julioc._oliveira pelo convite, sempre um prazer dividir um evento contigo.
Aproveitando para agradecer a parceria da @foamrollerbrasil no ano de 2017.
Em 2018 teremos novidades por vir, aguardem.
#liberacaomiofascial #myofascialrelease #massage #manualtherapy #autoliberacaomiofascial #selfmyofascialrelease #selfmassage #selfmanualtherapy #foamrolling #foamroller #roller #ef #educacaofisica #edf #master #science
Essa semana cumpri minha última obrigação acadêmica do ano. Muito legal a experiência de falar sobre Liberação Miofascial e Foam Rolling para o estudantes do curso de Educação Física da @unigranrio @atledfisica_uni Obrigado @julioc._oliveira pelo convite, sempre um prazer dividir um evento contigo. Aproveitando para agradecer a parceria da @foamrollerbrasil no ano de 2017. Em 2018 teremos novidades por vir, aguardem. #liberacaomiofascial  #myofascialrelease  #massage  #manualtherapy  #autoliberacaomiofascial  #selfmyofascialrelease  #selfmassage  #selfmanualtherapy  #foamrolling  #foamroller  #roller  #ef  #educacaofisica  #edf  #master  #science 
🔺UPPER BACK RELEASE🔺 Working with our awesome Ambasasdor @pretty_fierce_spartan! Building core and glute stability as we segmentally work thoracic mobility!  This is one of the best releases we have created, and it is an amazing way to open up tightness and restriction in the upper back! 🔺We are using 2 @acumobility balls (@spartanrace edition🔥) lined up on either side of her spine.  Then she raises into a glute bridge position and engages her core.  Then she does a small crunch up, driving pressure into the balls and then slowly lies back to the ground moving her arms around in a windmill position. 🔺This release can be done every other day finding 3-4 spots in the upper back and doing 8 reps on each spot.  The change in upper back pain and tightness will be dramatic!!! .
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🔺UPPER BACK RELEASE🔺 Working with our awesome Ambasasdor @pretty_fierce_spartan! Building core and glute stability as we segmentally work thoracic mobility! This is one of the best releases we have created, and it is an amazing way to open up tightness and restriction in the upper back! 🔺We are using 2 @acumobility balls (@spartanrace edition🔥) lined up on either side of her spine. Then she raises into a glute bridge position and engages her core. Then she does a small crunch up, driving pressure into the balls and then slowly lies back to the ground moving her arms around in a windmill position. 🔺This release can be done every other day finding 3-4 spots in the upper back and doing 8 reps on each spot. The change in upper back pain and tightness will be dramatic!!! . . . #acumobilityball  #mobility  #release  #stretch  #recovery  #chiropractic  #massage  #physio  #physicaltherapy  #ocr  #spartan  #ninja  #ninjawarrior  #prehab  #rehab  #weightlifting  #lift  #fitness  #yoga  #acumobility  #foamroller  #pt  #triathalon  #smr  #selfmyofascialrelease  #myofascialrelease  #triggerpointrelease  #back  #backpain  #glutes 
Thank you coach @andry.green has given us how to relax our muscles of Alexander Method SMR (Self-Myofascial Release) for 2 days. Hopefully the science provided is useful for all of us. And we are certified trainer SMR Now! So make me confidence to teach my clients soon! BooOoooM,,,,! #smrmethod #selfmyofascialrelease #alexandermethodofsmr #celebrityfitnessindonesia #celebrityfitnessfx #certication
Done.....👍👍👍 ALEXANDER METHODE of SMR
(Level 1 & 2 Certification)

#certification #smr #alexandermethodofsmr #trainingday #celebrityfitnesstrainer #celebrityfitness #celebrityfitnessindonesia #jakarta #releaseofmuscle #selfmyofascialrelease
This morning's essentials, pre-and post- turbo. Ironing out some kinks and giving myself the best chance of a good session on the bike and faster recovery.
This morning's essentials, pre-and post- turbo. Ironing out some kinks and giving myself the best chance of a good session on the bike and faster recovery.
What a good release on my legs now.. Fiiuuuhhh.. it was super tight but now feeling much better.. Please do your SMR technique to get a better awareness of your body before your training, and remember to finish it by some stretches..
#selfmyofascialrelease #quadriceps #muscle #fitness #coach #personaltrainer #training #stretch #fitnesstips #fitnessfirst #indonesia
Você às vezes acorda com uma #dor de cabeça e um pescoço rígido, ou quando tenta virar a cabeça ao dirigir, sente tensão e dor no pescoço ? Isso pode ser devido a músculos #suboccipitais tensos, esses músculos são encontrados na base do crânio e presos à coluna cervical e são responsáveis ​​por estender a cabeça e girá-la. Para liberá-los, pegue seu rolo de espuma e coloque-o no chão, posicione-se suavemente sobre ele e coloque a base do crânio em cima do rolo. Sem colocar qualquer pressão extra, gire lentamente a cabeça para a esquerda e para a direita. Você deve sentir uma ligeira pressão. Faça isso por cerca de 20 a 30 segundos, se você sentir que precisa executá-lo por mais, repita. Quando você se levanta, seu pescoço deve se sentir mais relaxado, tente girar sua cabeça para o lado e veja como se sente. #selfmyofascialrelease #autoliberacaomiofascial #headaches #neckpain #cervical #art #activerelease #foamroller #drthiagoghigginofisiomanipulativa 💪💪💪 #reabilitaçãofuncional #neuromusculartherapy #musculoskeletalphysiotherapy #fisioterapiamusculoesquelética
Você às vezes acorda com uma #dor  de cabeça e um pescoço rígido, ou quando tenta virar a cabeça ao dirigir, sente tensão e dor no pescoço ? Isso pode ser devido a músculos #suboccipitais  tensos, esses músculos são encontrados na base do crânio e presos à coluna cervical e são responsáveis ​​por estender a cabeça e girá-la. Para liberá-los, pegue seu rolo de espuma e coloque-o no chão, posicione-se suavemente sobre ele e coloque a base do crânio em cima do rolo. Sem colocar qualquer pressão extra, gire lentamente a cabeça para a esquerda e para a direita. Você deve sentir uma ligeira pressão. Faça isso por cerca de 20 a 30 segundos, se você sentir que precisa executá-lo por mais, repita. Quando você se levanta, seu pescoço deve se sentir mais relaxado, tente girar sua cabeça para o lado e veja como se sente. #selfmyofascialrelease  #autoliberacaomiofascial  #headaches  #neckpain  #cervical  #art  #activerelease  #foamroller  #drthiagoghigginofisiomanipulativa  💪💪💪 #reabilitaçãofuncional  #neuromusculartherapy  #musculoskeletalphysiotherapy  #fisioterapiamusculoesquelética 
Begginers soft tissue and flexibility for the hips part 2. I made this video for a client that had to cancel last minute. These are great drills for all levels, but especially for those that sit too much. #selfmyofascialrelease #flexibility #myopractic #foreverstrongsj
Begginers soft tissue and flexibility for the hips part 1. I made this video for a client that had to cancel last minute. These are great drills for all levels, but especially for those that sit too much. #selfmyofascialrelease #flexibility #myopractic #foreverstrongsj
After #musclecamp , we did an hour of #foamroller #selfmyofascialrelease and chatted so much, we didn’t think about it hurting! #fitpro #personaltrainer #nutritioncoach #gymphoto #womenwholift #beachbodyliveinstructor
Some weekend recovery with @intelliroll, I’ve been using foam rollers since my college wrestling days and found that this one is by far the most effective. Whether you work a physical job like me or spend your days sitting at a desk or in a car, investing in and learning how to properly use this on the daily is a great way to keep aches and pains away that can lead to more serious injuries if left unattended. #physicaltherapy #selfmyofascialrelease
Some weekend recovery with @intelliroll, I’ve been using foam rollers since my college wrestling days and found that this one is by far the most effective. Whether you work a physical job like me or spend your days sitting at a desk or in a car, investing in and learning how to properly use this on the daily is a great way to keep aches and pains away that can lead to more serious injuries if left unattended. #physicaltherapy  #selfmyofascialrelease 
🌲Stock up and save while our Sale lasts!  15% off with code: HOLIDAY15 and get free Shipping over $70.00 (within the continental US). Santa wants to make everyone MOBILE this year!!! 🤣🎅
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#acumobilityball #mobility #release #stretch #recovery #chiropractic #massage #physio #physicaltherapy #ocr #spartan #ninja #ninjawarrior #rehab #weightlifting #lift #fitness  #yoga #acumobility #foamroller #pt #triathalon  #smr #selfmyofascialrelease #myofascialrelease #triggerpointrelease #back #backpain #athletictrainer #train
🌲Stock up and save while our Sale lasts! 15% off with code: HOLIDAY15 and get free Shipping over $70.00 (within the continental US). Santa wants to make everyone MOBILE this year!!! 🤣🎅 . . . #acumobilityball  #mobility  #release  #stretch  #recovery  #chiropractic  #massage  #physio  #physicaltherapy  #ocr  #spartan  #ninja  #ninjawarrior  #rehab  #weightlifting  #lift  #fitness  #yoga  #acumobility  #foamroller  #pt  #triathalon  #smr  #selfmyofascialrelease  #myofascialrelease  #triggerpointrelease  #back  #backpain  #athletictrainer  #train 
Sore or tight legs? Sometimes a foam roller is hard to get certain spots or push hard enough or hit a certain angle or hold your body up while rolling around on it. Try using a barbell! Works very well👌🏼 @performance.surf
Sore or tight legs? Sometimes a foam roller is hard to get certain spots or push hard enough or hit a certain angle or hold your body up while rolling around on it. Try using a barbell! Works very well👌🏼 @performance.surf