See more here: Chest Opening Stretches
“The Roller Of Doom”
After 3 seasons, I FINALLY got to the point where I can watch Walking Dead and still get a good night’s sleep. Generally, cool with zombies, vampires and other scary creatures now. But this? THIS TERRIFIES ME, lol. Having an averse physical reaction JUST looking at it today.
I sometimes get asked about the ridges in this model: it’s for extra DEEP tissue massage. And yes, terrifying, lol. Beginners can start with smooth rollers (less expensive), but I swear, NOTHING beats the Rumble Roller for MY body. It’s intense, but so very effective (really opened up my back and shoulders).
QUICK TIP for all you rollers out there - there’s a lot to be said about the recovery benefits of this tool. But despite claims to the contrary, it’s NOT the best idea to roll when you’ve just finished a HUGE workout (or are suffering SEVERE DOMS -delayed onset muscle soreness- after a tough strength session). It’s true that massage can alleviate soreness, but it can also further damage muscles that are trying to repair themselves - no good (kind of like massaging a bruise). Regular soreness is fine, but f you’re REALLY sore, wait a day before rolling yourself out to minimize damage TO the muscle.
My massage therapist won’t even touch me if my back is super tender from a workout: her fingers may do damage to those tiny muscles that I just “ripped”. Waiting a day means I’m still sore, but the muscles are usually repaired enough to withstand the massage without further damage, making the release more effective.
Fit Tools: RumbleRoller, Deep Tissue Massage Roller
Not for the meek! This roller is hardcore, and hurts oh-so good. It has grooves that act like massage therapist fingers, and dig deep into your tissue.
Do you use a foam roller? How do you like it?
Stretch Out Sundays! 30 Minute Intermediate Vinyasa Flow Yoga Practice
Sundays are my active rest days, which usually means a big old breakfast and some yoga in the afternoon.
Flexibility was a fitness component that I ignored for a long time, but since including a few yoga sessions a week, foam rolling and longer cool downs, I’ve only seen my performance improve. Squats, lunges, burpees and box jumps are MUCH more manageable when you have a decent level of flexibility. I can sink deeper into my movements, move with greater agility & speed and recover faster than before. Many problems that people have regarding form are due to a limited range of motion: incorporating flexibility focused routines each week can help you improve every aspect of your fitness.
Note: this is intermediate yoga: it may be too intense for some of you. If you’re still working up to some of the poses, try this 20 minute Gentle Yoga class instead.
When you’re on the run or getting sweaty outside, it’s not always comfortable to get your stretch on without a mat. These are some great ideas to stretch you from head to toe with only a tree.
(Via Fit Sugar)
Foam Rollers: A Must Have Tool If You’re Training HARD.
I’m head over heels in LOVE with my foam roller
I have a RumbleRoller
FEATURES
- Stretches muscle and other soft tissues in multiple directions, breaking down “knots”, increasing your flexibility, and relieving your pain.
- Full size models (31x6) long enough to roll the widest of your back and both legs on one pass.
- Compact size models fit easily in your gym bag, backpack, or carry-on luggage.
- Original Density (blue) surface intended for people new to foam rolling or anyone who has experienced positive results from conventional foam rollers.
- Extra Firm (black) provides 36% firmer surface than the Original Density models, intended for experienced users with dense muscle tissue that doesn’t respond to normal massage pressure.
WHICH FOAM ROLLER IS BEST FOR YOU? FULL SIZE OR COMPACT?
If you plan to use your RumbleRoller
The advantage of the Compact RumbleRoller is its portability. At just 12” in length, it fits in your gym bag or carry-on luggage. The Compact RumbleRoller
ORIGINAL DENSITY OF EXTRA FIRM?
If you’re new to foam rolling or already use the conventional foam roller, you’ll want the original density (blue). The extra-firm version (black) is intended for experienced users with dense muscle tissue that doesn’t respond to normal massage pressure.
See below for a quick & easy intro foam rolling routine from Tone It Up!
On Sundays, we like to get stretchy! There’s no better time to hit all those sore spots than after a long hard week. Stretching not only feels good, but it can alleviate soreness, pain, prevent injury AND improve your performance. If you like to train hard, then you need to stretch hard. It’s as simple as that. :)
This routine will target all those ‘extra’ tense bits and leave you feeling loose & limber. Before beginning, make sure you’re warm: a walk, a quick dance party or a hot shower will do.
Your instructor: Sadie Nardini, founder of Core Strength Vinyasa Yoga. For more free yoga tips and sequences, or to find out more about Sadie, visit www.SadieNardini.com or add her on Facebook.
This routine is split in 3 parts & runs 23 minutes in total.
See parts 2 & 3 after the jump!
Video: Shawn Johnson’s Cat Stretch: Upper back, core, triceps & chest
The 15 minute follow along workout can be used as a warm up OR a cooldown. Always start warm & listen to your body. It’s in the bonus workout section of your App.
Note: there’s a little bit of sync trouble with the audio for 1-2 of the moves (they’re ‘off’ time wise per side), so try it once through and make adjustments the next time around.
