2 Foam Rolling Moves/Low Back Health & 1 Chest Opener
Ever have that twinge in your low back and can’t figure out how to make it go away? Did you do those exercises we posted last week and were super sore but didn’t know how to get muscle ache relief? Side bend stretch holds as well that these moves can help.
Getting your bodyweight into position on a foam roller, trigger point ball or basketball (it’s almost too firm) may help. It is technically called compression therapy or myofascial release. The muscles you are targeting are gluteus medius (a butt muscle) and a hip hiker, rotational muscle called Quadratus Lumborum (QL).
Check out the QL stretch trigger point/compression hold. This one can take your breath away and feel really tender. If it is tender then you are on the right spot. The QL muscle origin is at the top of your hip towards the middle (iliac crest & iliolumbar ligament) and inserts on the last rib and transverse processes of lumbar vertebrae.
Below is targeting the gluteus medius. There are many different ways you can get into or move through this trigger point area.
To the left is a great chest opener and posture stretch and can be done with a foam roller, soccer ball, bench, edge of a chair or couch or stability ball.
I am kicking butt and taking names with online training! One client just told he that the sport jacket he bought last summer needs to be taken in as it’s super loose around the waist. So worth it!
Who else needs accountability and a fitness professional with over 30 years of experience getting people feeling and looking great? Semi-private 30 minute personal training via zoom twice weekly can get you on track. Choose from 10 session or 25 session package. invest in yourself.
Get started by CLICKING HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or one of our other services listed above. Just give me a call or text at 901-466-6242 and we can get you started with a functional fitness assessment and a few things to do on your own before the Greenville/Travelers Rest area location is up and running.
STUDIO UPDATE: remember the delays I have been speaking about for months? Well…seems now we are at a complete standstill awaiting planning/permits, new tradesmen. I hardly want to set a goal date but I’m gonna aim for fall or before if all goes well.
In the meantime I have secured a Massage Therapist position for some part time work and will share that location on social media soon. I will get to work with athletes 50+ including golfer, cyclists and have the ability to be able to help these individuals with my fitness services when we are open. Also I’ve spoken with Abbey at Travelers Rest Yoga to share space to train clients while the studio is having delays. There are options for you to get started today!
Why put off your fitness…..let’s discuss your fitness & nutrition needs. All it takes is a call or text to get the conversation started. Maybe you can be one of the charter clients for South Carolina location, LET’S GET MOVING!
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Owner/Dir. of Training
(Club 29 Fitness Inc.)