Day: January 11, 2017

Foam Rolling

Foam Rolling is a practice. It is an art. It is a labor of love and physical health. It addresses inflammation, increases circulation of oxygenated blood and improves flexibility. Inflammation comes from the congestion of white blood cells in a localized area in the body. This can come from heavy lifting, a moderate work out like running, everyday movement, as well as your diet.
This cylinder is just foam, a non-recycleable waste, sometimes offered in different density levels. The higher the density translates into a higher the level of firmness. The foam roller is most effective when you have liberally applied weight onto it. Like love, if you only give a little, it only gives back a little. The first thing everyone should understand is that, like love, foam rolling hurts. And the more it hurts, the more indicative it is of how much you need to use the foam roller on that particular painful space.


Understanding Inflammation

The body is designed to move. You are one huge muscle, yes you have many, but all of your muscles are encased in connective tissue called Fascia. This connective tissue is an amazing network of receptors and electrifying neurons that helps transform messages from the brain directly into muscle action.  Learn how to remove inflammation […]


Shoulder Pain/ Limitations

The shoulder is the most flexible and probably the most mobile joint in the entire body. This means that stability will be a huge goal. Familiarize yourself with the bones that make up the two joints that give the shoulder its incredible movement.
Shoulder Joint Limitations: We do not share the same anatomy, and therefore there are a number of ways a shoulder can look. We have all maintained different levels of activity. People who have played sports may have deeply rooted dysfunction from repeated patterns of movement, ie. pitchers. Some people have scapulae that are raised (chicken wings) and others have very deeply set shoulders with limited range of motion. However, there are some basic requirements for a healthy shoulder joint. A healthy balance of protraction and retraction is what creates the neutral position of the shoulder girdle and joint.


Wrist Pain/ Limitations

You may not like the sound of this, but the problem is not your wrists, it’s you. Well… maybe not you but the way you are attempting to do said exercises. When people tell me they can’t do plank because it hurts their wrists, I first ask them if they have had an injury or surgery. After they say no, and they usually say no, they’ll continue to tell me that this is also why they can’t do push-ups. Sure.

Somehow, despite what your instructor has advised you to do, you insist on asking your wrists to hold you in a plank, rather than using the giant leg muscles or stabilizing muscles of the core to maintain the position. It is just poor form, yet the truth is, depending on how long you’ve maintained poor form without engaging the appropriate muscles, you may have actually caused damage to your wrists.


Working on Balance

Balance is not something that you’re born with. Have you ever watched a baby learn how to walk? Even just try to sit up right? There’s a reason they call them drunken babies.

These things take time, and maintaining one’s center of gravity can be a challenge for anyone and depending on so many things. Balance is something that comes from the give and take of information via the vestibular system and their messengers: Nerves. How well we move is directly related to how well our brain relays these details to our muscles. We create balance by being balanced. What does that mean? Well visualize a scale. It has to have the same weight on right as it does on the left to stand evenly, right? Same with you: If you are not activating the front body as much as you are the back of your body, this is where you begin. If you are more top heavy than you are bottom strong, than that is your starting point. In order to balance, we must engage the musculature of the hip:

the largest and strongest muscles of the body

an extremely mobile joint that fixes the spine in its upright position

guides the rest of the body into alignment