have you ever struggled with foot pain? cramps in the bottom of your feet? plantar fasciitis? tight hamstrings?
our feet are the base of our entire bodies, and when things start to hurt, it makes sense to start at the bottom and work our way up the body. we have an entire network of connective tissue that starts at the bottom of your feet and makes ita way alllll the way up to the crown of the head. sometimes this tissue can get tough, knotted up, tight, or even form scar tissue from trauma.
these issues can stem from a lot of things - wearing heels, not enough arch support, over-training... regardless, there is something you can do to help!
find a small ball - tennis, lacross ball - and roll on the bottom of your feet. find the tight/sensitive areas and put pressure on the ball to help release/work out the tension. you can do this at any time of the day - even while sitting at a desk at work! roll the ball around for a few minutes every day and feel the magic working 💫
The new year is approaching! what are your fitness goals for 2019?? comment below! 👇🏼👇🏼
Improved back strength, shoulder mobility & posture!
1) lay on your stomach, arms overhead
2) lift arms and legs off the ground
3) begin to move arms out to the side like you are swimming
4) bend the arms and bring them back up alongside the body until they are over your head again
try this for 1 minute non-stop, 2-3 times.
this exercise helps increase the strength of your back, which helps improve posture, and increases mobility and movement in the shoulder joint 👍🏼💪🏼
How to quickly & effectively stretch the hip flexors!
1) perform a few lunges
2) lower back knee to the ground, untuck the toes
3) lunge forward until you feel the stretch in the front of your hip **by activating the muscle before stretching, you are contracting & increasing the blood flow to the muscle. so, once you are done working the muscle, it is ready to relax & release! give this a try and notice how easily your hip flexors open up! 👏🏼
these exercises help increase the range of motion in your shoulder girdle, which includes the rotator cuff muscles! these exercises also help increase the synovial fluid in the shoulder joint, which increases lubrication in the joint, and also helps improve rounding of the shoulders/poor posture 💪🏼
repeat each exercises 2-3 times, for 30+ seconds each
1) place band around wrists. being to pulse the wrists apart, slowly, as you raise your arms up, then back down.
2) stand with your back against the wall, arms in goal-post position. keeping your shoulder-blades flat against the wall, slowly slide your hands up the wall without taking your back, shoulders, hands, or elbows off the wall.
3) find a wall and bring your arm against the wall in a goalpost position. keeping the body straight and the elbow glued to the wall, begin to move the hand back slowly, then back to the wall.
Did you get your workout in today? all it takes is 1 decision to get moving - let’s go 👊🏼
How to: squat 🏋🏽♂️
your body structure, imbalances, strength, weaknesses, height, weight, and even the shape of your bones can affect how you squat!
there are so many variables that can determine whether you are squatting “right” or not, so unless you are being evaluated by someone or have great body awareness, it can be hard to know whether you are squatting safely & correctly based on your body’s structure. 🧐
however, if you are just starting out and don’t have access to to a trainer, below are a few cues that can get you started to help build body awareness (and the b***y 🍑) in a squat:
1) feet slightly wider than your hips
2) toes slightly turned out
3) bend at the hips and push the hips back, as if you were trying to sit in a chair
4) keep chest up & spine straight (no rounding of the back/shoulders)
5) weight should be more in the heels (if more on the balls of the feet, you will feel this more in your quads)
6) keep knees in line with your middle toes
7) drive through heels to stand up
8) squeeze b**t at the top of the squat
tag your workout partner and give it a try! 👊🏼
*cupping for lower back pain*
one way to relieve low back pain due to tight muscles is to cup! what is cupping? it’s the use of a cup (glass, silicone, and various materials can be used) to help loosen muscles, increase blood flow to an area to promote healing, and can help relieve various pains/issues in the body like headaches, neck pain, and stiff muscles 💆🏽♀️
if you struggle with low back pain, apply cups to the area of pain/tightness and try this stretch 👉🏼 child’s pose: knees apart, feet together, sit hips back on heels & extend arms forward. hold for no longer than 1-2 minutes. repeat for other areas of tightness in the back!
give it a try and let us know how it goes!
**you can purchase silicone cups locally from @flexation_ or amazon! stay tuned for an upcoming workshop! 💃🏼
Have you ever felt tension or tightness in your upper back or ribs? do you find your back feeling sore or tender after performing back exercises?
if you are looking to decrease muscle tension, increase recovery time, range of motion, and flexibility in your back, a foam roller will be your new best friend!
in this video, we focus on 2 major muscles:
👉🏼 your lats are a sheet of muscles that cover basically your entire back - they can get tight and sore from doing too many back workouts, and weak and loose if you have poor posture.
👉🏼 your serratus anterior is a muscle that wraps around the side of your ribcage (it looks like gills on people with lower body f*t 🐠). this muscle helps stabilize the shoulder blade, and can be tight and underworked if not given attention.
so how do we help alleviate & fix these muscles?? 🧐🧐
*grab a foam roller and start rolling!
• place a foam roller just underneath the armpit
• begin rolling the side of your ribs up and down the foam roller
• to target the lats, very slightly move your body so the foam roller hits your side/back
• perform this motion for 30-60 seconds
👉🏼 to release the muscles, perform this exercise before a workout
👉🏼 to ease soreness/tenderness, foam roll post-workout 💪🏼
Goals that are met are nothing but a series of small steps taken everyday. what steps are you taking today?? 💪🏼
Looking for ways to open the hip joints & inner thighs? frog pose is a great way to work towards opening up the hips! while the full expression of this stretch can be intense, we have provided a variation in this video that is more gentle and puts less pressure on the hips. *
for modified frog:
1) lay on your stomach, legs straight behind you, and propped up on your elbows
2) bend your left knee and bring in line with your hip
3) make sure your left ankle is in line with your left knee
4) keep the right leg straight
5) hold this position for 3 minutes
**repeat on the other side. if this places too much pressure on the knee(s), place a pillow underneath to give your knee some cushion.
for the full stretch, bring both knees up. you can always use a block to place under the forehead to provide more support. if at any time this puts too much pressure on the knees, back out of the pose and try the modified version.
Looking for relief from tight calves?? look no further! all you need is a wall and a tennis ball! 👇🏼
1) hands against wall, one foot forward, one foot back. —- keep the front leg bent and the back leg straight to stretch the gastrocnemius (meaty part of the calf)
—- bend the back leg and try to keep the heel on the ground (you can bring the foot in closer if needed). this stretches the soleus (the longer calf muscle that hides behind the gastroc & stabilizes the ankle joint). *
*2) sit on the ground, lets extended. place a tennis ball under your calf & roll around. if you find any tender spots, stop & try to relax into it for 1-2 minutes.
give it a try and see how much looser your calves feel ✌🏼