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I wanted to throw a couple of techniques your way that may help alleviate of stiffness, headaches and tightness in your neck and upper back. Not much of your time is required to receive the benefits from these 2 techniques combined. First you will do your foam rolling then your static stretching afterwards.


Upper Back Self-Myofascial Release.

foam rolling


1. Place hands behind head to support your neck.

2. Relax hips on the floor.

3. Stabilize the head in a neutral position.


4. Start with the roller up high(not on the neck) and work your way down just before the mid-back.

5. If a tender point is located, stop rolling, and rest on the tender point for 30 seconds.


static stretch


1. Place One hand behind the back.

2. With the opposite hand, place it on the side of the head.


3. Lightly pull the head to the same side of the arm that is up.

4. When you feel the first light pull, stop and hold.

5. Moving your eyes to look into the armpit of the same side will give more tension.

6. Hold the tension and stretch for a minimum of 20 seconds per side.


Give these 2 techniques a try 1-2 times per day spaced out over the day.

-Mike Miller.

BootCamp Lincoln,NE

Pure Fitness has the Bootcamp for You.  If you are a beginner we got you covered, if you are intermediate we got you covered also. Looking for a bootcamp a little more advanced? We got you covered on this bootcamp selection also.  No matter the fitness level, age or gender, Pure Fitness has a bootcamp that will get you on the right path for your fitness journey with great success that will always leave you room to advance to a higher level bootcamp.  Do not let the fear or intimidation of the word bootcamp make you turn a shoulder, especially when it comes to the different bootcamp selections at Pure Fitness.

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Pure Fitness offers the most effective Fitness Boot Camp in Lincoln NE. When looking for a Fitness Boot Camp what are some of the things you look for? Lets look at some questions you can answer yourself when it comes to looking for a Fitness Boot Camp in Lincoln NE and surrounding areas.

Good Life Lincoln NE

The Good Life of  Lincoln,NE. where you can be successful, be comfortable and have fun. The Good Life of Lincoln,NE  provides a great solution for your health and fitness goals at Pure Fitness. Pure Fitness is breaking the mold when it comes to fitness in the Good Life of Lincoln,NE  by providing world-class personal and small group training.  The owners of Pure Fitness were the first to bring the name boot camp to the Good Life of Nebraska.  With almost 15 years of combined experience in the fitness industry they have had the pleasure of helping others change their lives with their old style of boot camps.  As the years have passed they have only added to their knowledge of how to provide the safest and most effective workout routines in the shortest amount of time for you.

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Workout Plans For Women can be found at Pure Fitness.  Connie Olson has a great deal of experience when it comes to Workout Plans For Women.  Connie has received a certification as a Women’s Fitness Specialist.  This unique certification has allowed Connie to gain a great deal of knowledge when it comes to an effective plan and results oriented Workout Plans For Women.  This special in-depth certification also verifies that Connie has achieved this certification from the most recognized and respected fitness certification agency, NASM.

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Weight Lifting can be very beneficial for both males and females. Weight Lifting can be very effective if done proper and safe.  How many times have you been at the gym and watched others (out of the corner of your eye)Haha, during their Weight Lifting time?  Have you ever caught saying or at least thought to yourself, that’s got to hurt or just shake your head watching someone else?  This is more common than you would think during Weight Lifting. Do not get the wrong impression, there is more than one way to do something but doing it incorrect or with poor technique is a different story.

Boot Camp Lincoln NE

The best Boot Camp in Lincoln can be found at Pure Fitness.  Here at Pure Fitness we are not a big box gym.  Boot Camp is designed in a small group setting to help provide a better service to you.  The majority of our classes do have a cap amount on them to make sure you get the best training for your time and money.