A few strengthening & releasing options.
Diagonal pull down with resistance band.☯️💙
Diagonal pull down with resistance band.
Option for strengthening lats, pectorals, triceps, rear deltoids, teres major muscles using a resistance band.
And for releasing pectorals, anterior deltoids, triceps...
Option for strengthening lats, pectorals, triceps, rear deltoids, teres major muscles using a resistance band.
And for releasing pectorals, anterior deltoids, triceps...
A PNF Levator Scapula & Trapezius Release.
☯️💙A pnf release for levator scapula & trapezius. This is a common tight, painful area for many people.
Firmly, gently pull the head obliquely down around a 45-degree angle to stretch the levator scapula & somewhat the trapezius. Then alternate with pushing the head back against the hand for a 5 seconds or a bit more.
Continue this cycle of pushing the head back against the hand for a few seconds, then pulling the head at an angle downward toward the opposite side shoulder chest area for at least 10 seconds.
Ultimately focus less on rigid time and more on opening deeply into the process of releasing and stretching. Doing so for 30 seconds, a minute, a few minutes or so is generally most useful.
It is also often useful to release the pectorals, anterior deltoids, subscapularis, rhomboids, and serratus muscles. And strengthen as needed & balancing. Being mindful of central equilibrium - alignment from the earth up through the whole body.
#taichi #taichiqigong #zhanzhuang #qigong #yoga #fitness #massage #chairmassage #naturefitness #sausalito #honesty #stretch #pnf
Firmly, gently pull the head obliquely down around a 45-degree angle to stretch the levator scapula & somewhat the trapezius. Then alternate with pushing the head back against the hand for a 5 seconds or a bit more.
Continue this cycle of pushing the head back against the hand for a few seconds, then pulling the head at an angle downward toward the opposite side shoulder chest area for at least 10 seconds.
Ultimately focus less on rigid time and more on opening deeply into the process of releasing and stretching. Doing so for 30 seconds, a minute, a few minutes or so is generally most useful.
It is also often useful to release the pectorals, anterior deltoids, subscapularis, rhomboids, and serratus muscles. And strengthen as needed & balancing. Being mindful of central equilibrium - alignment from the earth up through the whole body.
#taichi #taichiqigong #zhanzhuang #qigong #yoga #fitness #massage #chairmassage #naturefitness #sausalito #honesty #stretch #pnf
Strengthening serratus, biceps, triceps...using a resistance band ☯️💙.
Strengthening serratus, biceps, triceps, deltoids, infraspinatus, supraspinatus, brachioradialis, lats...using a resistance band.
Can loop band around hand or wrists - forearm area for a slightly different focus. And can twist the band around itself to add a bit more resistance.
Can loop band around hand or wrists - forearm area for a slightly different focus. And can twist the band around itself to add a bit more resistance.
Pectoral, anterior deltoid release, 💗 opening option 💙.
This option supports releasing - "stretching" pectoral, biceps and anterior deltoid muscles & fascia. By shifting angles of the torso and arms relative to what we are gripping, varied areas of muscles & fascia can be emphasized.
Tight pectorals ( chest ) muscles, and anterior deltoids to an extent, are fairly common. Partly due to how often people round chest, shoulders & neck forward, looking at computers, phones, driving, picking up & cradling babies & animals, slouching, reading, etc.. That shortens & tightens pectorals - chest region.
Which perpetuates the rounding forward postural strain created as weight shifts off-center forward of spine central equilibrium line.
That also somewhat compresses the thoracic - ribcage & heart area, diminishing breathing capacity. Along with contributing to excess tension, strain & pain in neck, back & hips as they overextended and tighten trying to maintain semi-upright posture.
Opening the anterior torso - chest region helps deepen and smooth our breathing, opens our heart 💗 center, helps relax more deeply into natural equilibrium - alignment and grounding, and supports greater comfort & ease in neck, back, hips and while kinetic chain.
Tight pectorals ( chest ) muscles, and anterior deltoids to an extent, are fairly common. Partly due to how often people round chest, shoulders & neck forward, looking at computers, phones, driving, picking up & cradling babies & animals, slouching, reading, etc.. That shortens & tightens pectorals - chest region.
Which perpetuates the rounding forward postural strain created as weight shifts off-center forward of spine central equilibrium line.
That also somewhat compresses the thoracic - ribcage & heart area, diminishing breathing capacity. Along with contributing to excess tension, strain & pain in neck, back & hips as they overextended and tighten trying to maintain semi-upright posture.
Opening the anterior torso - chest region helps deepen and smooth our breathing, opens our heart 💗 center, helps relax more deeply into natural equilibrium - alignment and grounding, and supports greater comfort & ease in neck, back, hips and while kinetic chain.
An option for strengthening & releasing the gluteus medius & maximus.
An option for strengthening & releasing the gluteus medius & maximus.
Don't jerk - rush through the motions and use momentum. Move slowly with focus & control.
Activate - use the glutes to extend the femurs & open - bring hips up!
Among additional benefits, this helps nourish stability, balance, healthy alignment in the pelvic area which unites the lower & upper body. This also helps compensate for sitting too much. And can prevent or resolve some causes of low back pain.
Moving slowly with focus deepens sensitivity, smoothness & refined alignment in stillness and movement.
Enjoy the process... it's all there is ☯️💙
Don't jerk - rush through the motions and use momentum. Move slowly with focus & control.
Activate - use the glutes to extend the femurs & open - bring hips up!
Among additional benefits, this helps nourish stability, balance, healthy alignment in the pelvic area which unites the lower & upper body. This also helps compensate for sitting too much. And can prevent or resolve some causes of low back pain.
Moving slowly with focus deepens sensitivity, smoothness & refined alignment in stillness and movement.
Enjoy the process... it's all there is ☯️💙
Back & postural strengthening options using resistance band.
Back & postural strengthening options using resistance band 💙 ☯️ Strengthening spinal erectors, lats, trapezius, teres major, gluteus, guads... using a resistance band. ☯️💙
Option with variations for helping correct & preventing forward hunching & rounding of chest, shoulders & back which contributes to hip, back & neck pain & postural imbalances. Such forward caving of chest, torso & head , rounding of back, commonly occurs when sitting, looking at computers, phones, kids, etc...especially when done for extended periods of time.
Strengthening rhomboids, traps, lats, glutes...& opening anterior chest & torso helps bring body back into central equilibrium - alignment.
Thereby using less energy to maintain optimum alignment when standing, sitting and moving.
And allowing lungs to expand & release more freely, deepening breathing and increasing oxygen intake. By looping band over wrists & relaxing hands, the rhomboids, traps & lats can be more directly utilized.
Arching torso backward a bit from ground up through body provides some change for fascia - alignment to as a counterbalance to forward rounding patterns.
Option with variations for helping correct & preventing forward hunching & rounding of chest, shoulders & back which contributes to hip, back & neck pain & postural imbalances. Such forward caving of chest, torso & head , rounding of back, commonly occurs when sitting, looking at computers, phones, kids, etc...especially when done for extended periods of time.
Strengthening rhomboids, traps, lats, glutes...& opening anterior chest & torso helps bring body back into central equilibrium - alignment.
Thereby using less energy to maintain optimum alignment when standing, sitting and moving.
And allowing lungs to expand & release more freely, deepening breathing and increasing oxygen intake. By looping band over wrists & relaxing hands, the rhomboids, traps & lats can be more directly utilized.
Arching torso backward a bit from ground up through body provides some change for fascia - alignment to as a counterbalance to forward rounding patterns.
2 squat options using a resistance band.
2 squat options using a resistance band. Useful for strengthening hamstrings, quads, glutes, trapezius, teres major, soleus muscles.
Strengthening lats, serratus, pectorals, triceps, teres major option with resistance band.
Lat angled pull down & variation.
Standing variation helps nourish our standing root & whole-body connection. Strengthens lats. And retraction variation also helps strengthen rhomboids, reverse & prevent forward rounding slouching of shoulders & back...
Downward slanting brush knee push resistance band flow.
Using a resistance band to help strengthen root, pectoral, anterior deltoid, abdominal obliques.
A few traction options for shoulders, pectorals, neck, lats... using a resistance band.
A few traction options for shoulders, pectorals, neck, lats... using a resistance band.
These help release tight, overly contracted muscles & fascia of shoulders, chest - pectorals, neck, latissimus dorsi, intercostals.
This video is sped up over 4x. Allow yourself plenty of time to release, relax & open. A few minutes at least per release position is great.
These help release tight, overly contracted muscles & fascia of shoulders, chest - pectorals, neck, latissimus dorsi, intercostals.
This video is sped up over 4x. Allow yourself plenty of time to release, relax & open. A few minutes at least per release position is great.
A basic anterior hip opening, glute strengthening option.
Sitting long hours? Tight psoas? Weak glutes? This basic movement helps tone the gluteal ( butt ) muscles, release constricted anterior hips, support standing stability among other benefits.
These can also be done without the resistance band, of course.
Avoid arching the lumbar area. Focus on using glutes, not the hamstrings.
These can also be done without the resistance band, of course.
Avoid arching the lumbar area. Focus on using glutes, not the hamstrings.
A few options nourishing strong & pliable feet & ankles.
A few simple, effective options to help develop & maintain strong, pliable feet & ankles. 😀💙
Glute strengthening. Relief of low back, hip pain & long sitting ☯️💙
Sitting often? Low back pain? Weak glutes? This option helps strengthen glute medius & maximus.
Helps improve hip stability & balance. Balances postural conditioning from frequent sitting and hip flexion.
Avoid arching & relying on lower back muscles. Use glute maximus & medius to raise legs to horizontal, then slowly abduct outward to the sides & adduct back to midline...repeating for a minute or longer.
If you feel lumbar - lower back pain, make sure you are not arching lower back, but are using your glutes to control legs.
Helps improve hip stability & balance. Balances postural conditioning from frequent sitting and hip flexion.
Avoid arching & relying on lower back muscles. Use glute maximus & medius to raise legs to horizontal, then slowly abduct outward to the sides & adduct back to midline...repeating for a minute or longer.
If you feel lumbar - lower back pain, make sure you are not arching lower back, but are using your glutes to control legs.
A few hip opening options.
Gentle anterior hip opener. Glute toner. Balances sitting often & frequent hip flexion.
Gentle anterior hip opener. Glute toner. Balances sitting often & frequent hip flexion.
This simple movement flow helps relieve some types of low back & hip pain, tight quads, and similiar issues from sitting too long.
Gently toning glute ( butt ) muscles, strengthening rooted aligned connection through body with earth, improving blood & lymph flow through pelvic - hip areas and other benefits are nourished.
This simple movement flow helps relieve some types of low back & hip pain, tight quads, and similiar issues from sitting too long.
Gently toning glute ( butt ) muscles, strengthening rooted aligned connection through body with earth, improving blood & lymph flow through pelvic - hip areas and other benefits are nourished.
A few anterior hip, psoas tension releasing options.
Most people tend to be tight, contracted in the anterior hip, chest & shoulder areas. Partly from much time spent sitting, and posture lapses while looking at phones, holding babies, reading and many other activities involving forward movement and posture.
Some causes of lower back pain, hip pain, even discomfort & tension in other areas from compensation, can involve psoas, anterior hip & thigh fascia & muscles being overly contracted & tight.
Sometimes that is also caused by weakness in those areas, in which case strengthening these muscles is as important as stretching for balance.
This video shows a few simple options for opening & releasing fascial & muscular contraction in psoas and anterior hip & thigh region.
Some causes of lower back pain, hip pain, even discomfort & tension in other areas from compensation, can involve psoas, anterior hip & thigh fascia & muscles being overly contracted & tight.
Sometimes that is also caused by weakness in those areas, in which case strengthening these muscles is as important as stretching for balance.
This video shows a few simple options for opening & releasing fascial & muscular contraction in psoas and anterior hip & thigh region.
Upper back stiff & painful? Tennis balls can help. ☯️💙
Tennis balls are a simple, helpful option for helping release excess muscular & fascial tension, constriction & pain in some instances.
The balance of some firmness with resilient springy quality provides an effective pressure while still being comfortable.
Rolling slowly, attentively along outside ( not on ) spine, releasing spinal erectors, trapezius, rhomboids, lats, elevator scapula, serratus & other muscles & surrounding fascia provides welcome relief.
Aiding release of stiffness, pain & adhesion's developed from poor posture, injuries, workout soreness, etc..
The balance of some firmness with resilient springy quality provides an effective pressure while still being comfortable.
Rolling slowly, attentively along outside ( not on ) spine, releasing spinal erectors, trapezius, rhomboids, lats, elevator scapula, serratus & other muscles & surrounding fascia provides welcome relief.
Aiding release of stiffness, pain & adhesion's developed from poor posture, injuries, workout soreness, etc..
Resistance band pull downs.
Resistance band pull downs. Strengthening lats, triceps, biceps, squat...
Releasing lats, traps, intercostals option 💙☯️.
Among additional benefits, releasing the lats, traps and intercostal muscles & fascia facilitates easier, deeper breathing as the rib cage expands and contracts more freely.
Releasing lats & traps can also help reduce or prevent some issues of hip, shoulder & neck pain and headaches caused by over contraction in the origins and attachments & connected fascia.
Releasing lats & traps can also help reduce or prevent some issues of hip, shoulder & neck pain and headaches caused by over contraction in the origins and attachments & connected fascia.
