Frequent tension headaches? For our #techniquetuesday try this easy DIY technique to release tense neck muscle after a long day of desk work. 🔺Tape 2 tennis balls together using duct tape or similar material at home. In the above picture I used kinesiotape because that's all I had around and it worked out well. Position the tennis balls right at the base of the skull in the "suboccipital muscle region" and lay on a firm surface like the floor. If you have back pain then keep a pillow under your knees in a bent position. ◾️The goal of tennis ball massage is to achieve a “release” by applying just the right amount of pressure: enough to do some good, but not enough to irritate your nervous system. (Although it’s quite safe, massage is not harmless.) The sensation should be clear and strong and satisfying, what we call “good pain.” 🔺If you are wincing or gritting your teeth, please be more gentle with yourself. You need to be able to relax. In the picture above I used a rolled towel to wedge in the empty space and keep the tennis balls from rolling down. ❇️Try it out and let us know how it works!
For those of you trying to grow your biceps, proper form is everything. It doesn’t have to be the highest weight, but rather slow and controlled movements. Here is the form you should practice and watch your arms grow! Sorry for the bad quality video guys but you do what you have to when you’re short a filming buddy.
There is never a shortage of inspiration from my pilates friends here on IG. This move courtesy of @seanbergarapilates is the absolute 💣! Working on one very light spring. Proper form is a always a must. Slow the pace down, and always be mindful of your execution with each rep 👍 Baby... it’s cold outside. Hot toddy anyone? 🤔
Trainer Tip Tuesday Today we are looking at the lunge. The two areas I want you to focus on are the knees and the hips. Knees should be at 90 degrees at the bottom of the movement with weight evenly between the front foot and back. You also want to focus in driving the hips forward. This will engage the hip complex and keep you in an upright position. Focus in on these two areas and see how your lunges improve Have a great day, get some movement and remember to be awesome. #trainertip#lunges#form#focisonform#firestarterfitness#properform
Exercise can get boring and repetitive, but it doesn’t have to be. Add a bit of fun to your workouts like @emchett and Penny. This is harder than it looks! I believe exercise is for pleasure and it shouldn’t be something we dread. #personaltrainer#fun#outdoors
Watching the ascent of the squat on the right - the hips drive up too quickly which in turn pushes the chest forward. While this squat is slightly over-dramatic for the purpose of the post, this is a problem many people have. When the hips and chest rise at different rates on the ascent the body becomes off balance and won’t be able to produce efficient force and power. 🏋🏻♂️ • • As awesome as it is to lift extremely heavy during your squats, it’s important to focus on your form first. Quality over quantity. Ideally you are looking to have the bar track over the middle of your foot during the ENTIRE squat and you want your hips and chest to rise at the same rate. As demonstrated in the left video. After you have achieved this form and only then should you increase the weight. 🏋🏻♀️ • • Thanks to MFC’s personal trainer @bigjoe59 for helping demonstrate this! 🙌🏻