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.
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.
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.
Have you ever had a sprained ankle or several incidents that have caused one? Signs of an ankle impairment can lead to injuries such as Plantar fasciitis, Achilles tendon or shin splints. Other areas that an injury may occur due to a foot and ankle impairment is low back pain, the knee, hip flexor area , hamstring, quad and groin strains.
How may times have you set a goal for yourself and came up short? We have good intentions when we think of and set a specific goal. Have you ever set a goal and reached it by following through with action? What did it feel like to accomplish that goal? Fitness is just like any other type of goal that we set for ourselves, you have to follow through and stay on track no matter how many obstacles are thrown your way and create smart goals.
Flexibility is the normal extensibility of all soft tissues that allow the full range of motion of a joint. Flexibility will allow us to feel and move better. Today’s society is plagued by postural imbalances, primarily owing to a sedentary lifestyle caused by advancements in technology. More and more are spending their day hunched over a desk at a computer and requires long periods of sitting. Flexibility training is a key component to helping decrease these dysfunctions.
Get the most out of your overhead press without wrecking your back.
The overhead press is great for not only strength but also building mass. The overhead press is like any other exercise that can very beneficial or if done incorrectly can cause a problem. I like to use a narrow, false grip with the overhead press.
Overhead Press Compensations.
The main compensations you will see in the overhead press is spinal extension and the head protruding forward.
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