⚡️TONIQLIFE TIP⚡️⠀ .⠀ Foam rolling or self-myofascial release is similar to a self performed deep tissue massage. It can be UNCOMFORTABLE!!!! BUT is a great tool for improving flexibility as well as the quality and function of your muscle tissues 🙌🏽⠀ .⠀ Foam rolling works by assisting in breaking up muscle knots which in turn resumes normal blood flow and muscle function. It can also improve the flexibility and elasticity of the muscles and decrease recovery time after a workout⠀ .⠀ Try this 3 day rolling routine which rolls different areas each day (rolling the same area each day too much can have a negative effect):⠀ .⠀ Day 1: Roll back of the legs - bum, hamstrings and calves⠀ Day 2: Roll front and side of legs and hips - quads, hip flexor, side of leg and outside of hips⠀ Day 3: Roll back, chest and sides⠀ .⠀ Tips:⠀ ➡️ Try to find the centre point of the painful area and hold on it for anywhere between 5 and 30 seconds. You should start to feel the release 👌🏽⠀ ➡️ Take deep, slow breaths whilst rolling and holding⠀ ➡️ After a good rolling session, drink plenty of water and get a good nights sleep 😴⠀ ➡️ For best results, try to roll every day for 10-15 minutes either after your workout or in the evening⠀ .⠀ .⠀ ⠀ ⠀ #fitness #fitnessmotivation #fitnessaddict #personaltrainer #ptbath #fitfam #fitspo #fitlife #tra#train #noexcuses #nopainnogain #sweat #train #getfit #dedication #gymlife #workout #goals #riseandgrind #strength #personaltraining #foamroller #foamrolling #myofascialrelease #deeptissuemassage
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- - A bit of an overhyped brand If I’m honest. @breyers cookies & cream ice cream comes in handy when cutting body fat as cravings start to kick in. Other than that I wouldn’t say it’s worth €5. Tastes like regular vanilla with poor quality cookies, so I probably won’t be buying it again anytime soon. -
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When the #foamroller is life 😩 after an intense #workout. Have me feeling like 😩🤤 ➖➖➖➖➖➖ #foamrolling #life #mood #wcw #miladawn #workoutmotivation #fitness #maxwell #thiswomanswork #fitnessmotivation #fitnessfreaks
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What makes up the 🍑? The glutes are divided into 3 groups. The glute max is our rocket launcher that powers our hip into extension. The glute medius and minimus are more responsible for abduction and rotation of the hip. Think more lateral motions like cutting and skating. Next time you label something as “working glutes”, think about what we’re really training!
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@Regrann from @supplestrength How’s your seated posture? Actually it’s probably wrecking your back, neck, and shoulders🤔but not this guy😂😂😂👍🏽- Even if I wanted a normal office job, I don’t think they’d ever accept me 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #improv #improvise #fit #supplestrength #movementculture #movnat #paradise #workout #foamrolling #mobility #gym #train #training #health #healthy #pilates #healthychoices #active #strong #motivation #yoga #determination #lifestyle #balance #getfit #cleaneating #eatclean #exercise #routine #animalflow
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- Let’s talk self-myofascial release! 🤨 Self-myofascial release (SMR) is a stretching technique that harbors a handful of benefits. 🧐 + Relaxation of muscles + Increase range of motion + Aid in correcting muscle imbalances 😯 Foam rolling (pictured above) is one of the most common forms of SMR you’ll see. Essentially, you will roll on top of the foam roller until you come across a trigger point, or hot spot. Don’t worry - you’ll know when you find one! 😳 Once you have found one, you want to keep the pressure on that spot for at least 30 seconds. Also, it’s crucial to stay relaxed during SMR. When we experience pain, our body’s natural reaction will be to tense up. Try your best to relax your muscles - after all, that’s the intended goal of SMR. 😓 After you’ve held it there for ~ 30 sec., you can move on and continue rolling out in other areas, seeking out more hot spots to settle down. 🤗 How does it work: - ✏️As we exercise and train our bodies, we can experience microtears, inflammation, or other types of tissue trauma - which can lead to soreness, stiffness, limited range of motion, etc. ✏️Between our tendons and muscle fibers, we have what are called Golgi Tendon Organs (GTO), which are receptors that are stimulated by tension - both through the intensity of tension as well as duration of it. ✏️When stimulated long enough, at an appropriate intensity, the GTO will signal the muscle to relax - a process called Autogenic Inhibition. ✏️In turn, you will start to reap the benefits that were aforementioned above. - - I used to rarely foam roll, but since my knee surgery, I have developed a greater outlook on taking care of my body and doing the little things. - I’ve come to learn, that if you want to be in this for the long haul, continuing to stay active, it is imperative to incorporate SMR and/or other types stretching techniques. - If you take care of your body, it will take care of you.
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A great way to make sure you’re taking care of your body and muscles is foam rolling! Not only does regularly rolling help prep you for that workout, but it also helps with: 1. Mobility & flexibility (decreasing chance of injury while working out!) 2. Breaking up scar tissue & adhesions 3. Improving blood flow throughout the body Safe to say, foam rolling is a super important part of anyone’s workout regime to get those muscles lengthened and feeling amazing! @afitnessmoment 📸: @lisahaefnerphoto . . . . #wellnesswednesday #athleisure #foamrolling #nyc #newyorkcity #athleta #athletanyc #womenempoweringwomen #powerofshe #athlete #recovery #instagood #workout #workouttips #foamroller #studio #fitfam #fitness #fitspo
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