These stretches are so good for your back, arms and shoulders. I do them every time after Kettlebell training or my crazy plank circuits. It feels so good.
Stretch It Out!
I love these
6 Foam Rolling Mistakes You’re Probably Making:
1. Skipping Your Feet
If reflexology has taught us anything, it’s that healthy feet do the whole body good. The feet are part of your entire kinetic chain, which is how your body’s nerves, muscles, and bones connect to control everything you do, says Garcia. And whether you are pounding the pavement or rocking stilettos, your feet probably have some tight tendons, muscles, and ligaments that are affecting other ones down the chain, he says. To roll out your feet, sit down and place your arches on the roller. Rock your feet back and forth and side-to-side, paying special attention to any sore spots (like your heels if you have plantar fasciitis and the insides of your feet if you have bunions).
2. Holding Your Breath
We know it hurts (so good?), but holding your breath robs your muscles of blood and oxygen, preventing them from getting the full benefit of your foam roller, says Garcia. It takes some effort at first, but once you start breathing deeply (think: belly breaths) through the exercises, you’ll be able to go deeper with less discomfort and more benefits.
3. Rolling Out Your Organs
If you’ve ever had to pee LIKE RIGHT NOW during a foam-rolling session, you probably hit your bladder. It’s a common flub, but foam rolling is for your muscles and skeletal tissues, not your organs, says Garcia. To avoid putting too much pressure on your internal organs when rolling out your back, he suggests staying between your bottom rib and tailbone; and never roll out your belly.
4. Only Rolling After Your Workout
While post-exercise foam rolling is a must, a quick session before your workout is also crucial, says Garcia. A recent study found that using a foam roller before your workout can reduce muscle soreness afterward. So get rolling right when you get to the gym, but keep it light and continuous. The goal isn’t to work through knots, it’s just to amp up blood flow to your muscles.
5. Hitting Your Knees and Elbows
If it works on your muscles, it must work on your joints, right? Well, yes and no. While it’s great to work the muscles and connective tissues that control and stabilize your joints, rolling over the actual joint won’t do much good, says Garcia. Compared to your muscles, your joints get very little blood flow, making foam rolling there pretty futile. Plus, adding undue pressure onto your joints—especially your already sensitive knees—can cause counterproductive inflammation, according to Garcia. It’s OK to get close, but don’t roll over your knees or elbows.
6. Trading Intensity for Consistency
It’s not how many minutes you spend a month foam rolling that matters, it’s how many minutes you spend every week… or even every day. So instead of going all-out for a super-long and intense foam-rolling session once in a blue moon, Garcia suggests trying to fit in short sessions on the regular. Investing in your own foam roller is a good way to up your consistency. That way, even if you skip the gym or a fellow gym-goer is hogging it, you can still get in your recovery.
My name is Elliott and I like taking long walks on the beach.
This gif is 80 frames. I took a photo every ten steps.
ITS BACK ON MY DASH OMG :’)
ITS BACK ON MY DASH
Lifestyle photographer Grace Chon recently turned the camera on her 10-month-old baby Jasper and their 7-year-old rescue dog Zoey, putting them side-by-side in the some of the most adorable portraits ever.
"Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared."
— Buddha (via psych-facts)