Saturday's Stretch/Flexibility -- Full-Body Rolling Out Routine

I received a foam roller for Christmas.  It is such a great piece of equipment.  It allows you to do myofascial release to your own muscles.  It's like giving your muscles a deep tissue massage.

So, what is myofascial release?

From Wikipedia:

"Myofascial release is a soft tissue therapy for the treatment of skeletal muscle immobility and pain. First described by Andrew Taylor Still and his early students,^[1] the therapy relaxes contracted muscles, improves blood and lymphatic circulation, and stimulates the stretch reflex in muscles.

Fascia is the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscle. Osteopathic theory proposes that this soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be addressed as well, including other connective tissue.^[2]

The term myofascial was first used in medical literature by Janet G. Travell in the 1940s in reference to musculoskeletal pain syndromes and trigger points.^{[citation needed]} In 1976, Travell began using the term "myofascial trigger point" and in 1983 published the reference Myofascial pain & dysfunction: the trigger point manual.^[3] There is no evidence she actually used what is now termed "myofascial release".^{[citation needed]} Some practitioners use the term "myofascial therapy" or "myofascial trigger point therapy" referring to the treatment of trigger points, usually in medical-clinical sense. The phrase has also been loosely used for different manual therapy techniques, including soft tissue manipulation work such as connective tissue massage, soft tissue mobilization, foam rolling, Rolfing, and strain-counterstrain techniques".

Myofascial techniques generally fall under the two main categories of passive (patient stays completely relaxed) or active (patient provides resistance as necessary), with direct and indirect techniques used in each.

Today's routine comes from LiveStrongWoman's Ashley Borden.  She takes you through how to roll through the following muscles:  quads, IT band, TFL, inner thigh, piriformis, hamstrings, calves, shins, upper back, lats and triceps.

From the YouTube description:

"Loosen tense muscles, increase flexibility, and improve your workouts! Ashley Borden's amazing Full-Body Rolling Out Routine is the perfect complement to any workout. Use this rolling out routine before or after your regular workout or on days off from the gym. Learn how to release uncomfortable sticking points and open up the entire body. For more advanced users, go with a denser foam roller or even a PVC pipe to target trouble spots."

Monday's Muscle Work -- When You Think You Can't

With this being such a busy time of year, I decided to post shorter workouts in the next few weeks so that you won't have the excuse of not having enough time.

Today's video comes from Livestrong Woman and is appropriately called When You Think you Can't .  This workout will hit all the major muscles in your body in a very short amount of time.  She suggests repeating the circuit 2 more times, but if you don't have the time, do it only once or twice with full all out intensity--it's better than nothing.

Please do a warm up and cool down on your own.

Saturday's Stretch and Flexibility - Yoga for Holiday Meal Digestion

With Thanksgiving being next week I thought this would be a good yoga routine to post.  Even though we don't mean to, most of us overindulge on Thanksgiving because there is so much on the table that we don't eat every day.  It's a special day that revolves around family and, well, food.  

Now I'm the first one who always tells my students not to get all freaked out about it, it's one day--enjoy it and the food!  There is one exception, don't eat anything that you know is going to make you really sick--that's just not worth it to me.

My trick to not overdoing it is simple--I eat the foods that I don't get regularly and skip the ones I do.  I don't eat the mashed potatoes or rolls, but eat the stuffing and gravy--and the pecan pie that my son makes--YUM!!!

This routine is called "Yoga for Holiday Meal Digestion"  Maybe instead of napping on the couch, you can get your guests to do this together---hahaha, I can just see my brothers....

Saturday's Stretch and Flexibility - Relaxing Bedtime Yoga

Today I posted two yoga videos from The Yoga Solution with Tara Stiles that will help prepare you for bed.

The first is called Relaxing Bedtime Yoga.

Remember, listen to your body and go only as far as it wants to go.  Don't force your body into any pose that isn't comfortable.  Keep in mind that she is very flexible.  Since she flows from one pose to another, you might want to watch the video through first so you can become familiar with what is coming next.

The second video is called Routine for a Deep Sleep.

They can be done separately or together, in either order.  If this is all you are doing, it would be a good idea to warm up your body just a bit before starting.

Tuesday's Trunk and Core -- Jump Rope Fat Burn/Abtacular Pilates

As usual on Tuesday, I am posting a workout focusing on trunk and core work.  However, today, in addition to the core muscle work, I'm also posting a 6 minute jump rope workout  from Melissa Bender to help burn any fat that is covering those abdominal muscles. 

This is an intense 6 minutes.  She does 6 different types of jumps for 30 seconds each with no rest in between and repeats the sequence.  Take a 15 second or more break in between if you need to.  Just pause the video while you catch your breath.

There is no warm up--you can jog in place or do easy jumps for 3 minutes or so to get your body warmed up.  If you don't have an actual rope, or the space to use one, just pretend you are using one,  keeping your elbows tucked into your sides--tight and controlled. 

Your core work comes from Cassey Ho on the Livestrong Woman Channel.  It is entitled the Abtacular Pilates Workout.

On the roll up, I suggest that you keep the arms extended.  If you do put your hands behind your head, make sure to keep your elbows back.

She uses optional dumbbells for one of the exercises--I'd suggest doing it without until you are strong enough to add them in.  Don't forget to stretch the legs, arms (they both got work while jumping), abs and back afterward!