TIGHT LATS? Try this self myofascial release technique tonight before you go to bed. It'll work great for releasing tension in your Lat Dorsi! 😌
-Lying on your side with a foam roller placed under the side of your trunk lower arm straight and the other hand on the floor. Top leg bent with the foot on the floor.
-Use your hand to support your bodyweight controlling how much pressure you put on the roller.
-Breathe and allow your Lat to relax as the pressure of the roller sinks into the muscle.
-Slowly move your body to roll on the roller shifting the position that the roller contacts your Lat muscle.
-Pause where you find tighter spots in the muscle.
-On a pain scale of 1 (no pain) to 10 (the most pain), never let the pain exceed a 7. * If it does, then reduce the pressure by using your lifting your body up slightly from the arms and legs.
-Once the pain subsides, you can elect to keep searching for other areas along the muscle that are tight, so that they too can relax.
-Perform on the other side.
For the full length version and more like this check out YouTube.com/AdvancedAthletics (link in bio) 👨🏫
Save this to your collection for later and tag a friend who could use this! 💪
Was good to see this one @re_activ8 earlier today! Popped in for a sport massage. One of the most knowledgeable and humble people that I know in the industry. Give her a shout if you are around the area.
HOW TO BE AN ATHLETE FOR LIFE 🏋️ The key is to use intelligent planning so that you can have longevity from a health perspective.
Check out my FREE e-book, 25 Keys to Becoming An Athlete For Life. Let's start your journey 💪 http://bit.ly/2o5Ln3w (link in bio)
Run #11 , we did 5kms in 25:10sec which was our fastest time so far. Both felt great, and definitely a lot better getting outdoors for a run rather than indoors on the treadmills. Looking to hit another 5kms on Thursday with some new Nike gear, so we’ll see how we go! But Wilson’s Prom is upon us now, it’s a big 32km run/trek on Sunday, so making sure we train but not overdoing it this week, as we want to be at full energy levels come Sunday! Keep watching this space for Thursday’s session! 😃🏃♂️ @roccopapalia @rocco_papaliafitness #runningstory#runningmotivation#cardio#runningstorybegins#motivation#sportsconditioning#sportstraining#nike#nikerunning
Happy #MOVESMARTMONDAY everyone! Over the next few weeks, we will be going over some simple, yet effective movements that you can perform throughout your work or school day to break up the long hours of sitting at your desk and show some love to your musculoskeletal and neuromuscular systems. For this week’s #workdayworkout post, we cover 4 of our favorite stretches you can do without even getting out of your chair.
1. Seated Hamstring Stretch: Remember to hinge from your hips! Keep your chest up and lean slightly forward while keeping your spine neutral to achieve the best pull on those notoriously tight hamstrings.
2. Seated Piriformis Stretch: The key with this one is to achieve combined hip flexion and external rotation by leaning forward as your outside ankle rests on the opposite thigh. You should feel the pull on the outside of the rotated hip.
3. Seated QL Stretch: Raise one arm above your head as high as you can and flex your spine to the opposite side. Lean forward slightly until you feel a stretch near the posterior lower ribs.
4. Seated Upper Trap Stretch: (to stretch left side) Place right hand behind the head and tilt head forwards and to the right so your chin is pointing towards your right armpit. Keep your left shoulder down and back to maximize the effectiveness of this stretch. You will feel a pull from on the left side of your neck down towards your left shoulderblade.
We recommend performing each one of these stretches for 30-45 seconds every hour while you are sitting throughout the day.
Please note that these stretches are not always appropriate for everyone. If you experience increased symptoms while performing these or are unsure if these stretches are right for you, be sure to reach out to a medical professional first. Your physical therapist is a great resource to review which exercises/stretches are right for you, especially if you have a current bout of musculoskeletal pain or are recovering from a surgery.
My rainy day situation. ☕ After letting myself sleep in this morning and playing a game of basketball in my sports conditioning class (y'all - I SUCK at team sports), I made my way to Crazy Mocha to watch the rain and get some reading done for Anthropology of Food. The rain usually puts me in a mood, but this rain seems different - it's starting to feel a little bit more like spring around here, so this rain feels like growth to me, which is so appropriate at this moment in my life 🌻
Tennis Specific Speed/plyometric Training
30 secs of speed skipping (using various tricks)
6 explosive plyometric split squats/lunges
Great superset to increase your footwork speed while develop your explosiveness in your legs
Tennis Specific Core stability training
Challenging core stability exercise aimed at making the plank more advanced
1)Ab ball plank holding the core tight while engaging the shoulders
2)knees straight up to hands eg right knee to right hand
3) as above taking the knee across your body eg trunk rotation
5-7 sets x 20 reps (10x progression 2 & 10x progression 3)
Tennis Specific ON COURT Training
4 shot ball machine drill!!
1) Backhand down the line
2) Backhand cross court
3) Inside-out forehand
4) Inside-in forehand
Great drill for learning how to attack the spaces
starting with backhands
Tennis Specific STRENGTH Training
Kettle bell straight legged deadlifts on a bosu ball!
Working on stability while maintaining tension on the hamstrings through the action.
Key is to push your pelvis forwards while maintain a reasonably straight back
Tennis Specific STRENGTH Training
EXPLOSIVE ( #plyometrics ) incline chest press
Great for increasing speed/power when accelerating through the ball
1) alternate one foot forward for left arm & right arm
2) start the Drive phase from your legs
3) explode through the action, pressing the weight as fast and as you can
4) control the weight at the end of the action & slowly lower back into the starting position