Train and Massage

Anchor the band to a low point and wrap the other side around your hips. Now hang from a pull-up bar to begin getting a light stretch. To make this an even better stretch, let your legs "go through a weekend at Bernie's" to the opposite side. If you don't get that reference, it means to go limp in your legs. This will help put an even greater stretch on the hips because now you have two anchor points holding you to the other side that's getting pulled. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Start off by grabbing both ends of the TRX and stepping back far enough so that your butt is reaching back and your head has to drop between your shoulders. This is a basic lat stretch so alot of you will feel this in your upper back. Now to feel this stretch in your lower back, all you need to do is rotate your upper body while remaining in that position by flexing one knee and extending the other. It might even be easier for some of you if you grabbed both straps with one hand before you rotated under your arm. By performing this rotation, you should be able to feel the stretch in your lower back, or at least, the lower portion of your lats. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

To perform this stretch, you will need a few things like an ankle strap, a band, a small step, and something to hold onto for balance. 1. Attach the ankle strap to your ankle and the other side to the band while the band is attached to a low anchor. 2. Get some tension on the band as you hop away and onto the small step. 3. Let the band pull your leg to create some distraction as you lean over to the other side, which will help stretch out the lower back. 4. If you do this, you will also feel a nice stretch in your hips, which most of us really need. Now let me point out a few things here that can help you out. 1. The reason why I have a stool here is that it's going to help me create a pull down towards the ground instead of just pulling straight out. If you didn't use the stool, then there's no tension getting pulled down, which means it becomes more of a hip stretch and less of a lower back stretch. 2. You can also rotate your upper body as it's getting stretched out to make it even more effective. You can open up, which will help stretch out the lateral side of the body, or you can rotate inwards towards the floor to help stretch out the lower back a little more. 3. And if you want to make this even more effective, add a massage gun to the stretch to help loosen the tissues even more. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

If your lower back is tight then you need to try these 4 awkward stretches that feel amazing! These 4 stretches take advantage of different pieces of equipment like TRX’s bands, and even pullup bars to give you the best stretch possible. Equipment Below: Ankle Strap: https://amzn.to/42cd0FS TRX: https://bit.ly/3qpE4Ed 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Get 30% off our Best Program for Thoracic Outlet Syndrome. Learn how to improve your shoulder pain like thoracic outlet syndrome in only 21 days or less using the best self massage techniques, stretches, and so much more. - Get priority support while you take on the program with our average response time of 32 minutes. - Get different assessments to find out where your main problems are so you can quickly fix it. - Are you worried about not getting results? No problem because we offer a 30 day money back guarantee! Use Code **“Remember30”** to get 30% off our 21 Day TOS Program. This discount ends May 30th. https://bit.ly/426odb2 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Are you suffering from lower back pain, anterior pelvic tilt, or other issues caused by a tight psoas muscle? Look no further than this ultimate guide on how to release your psoas. With 14 different methods for releasing this muscle and a focus on the myofascial system that surrounds it, you'll learn everything you need to know to alleviate your symptoms and improve your mobility. Plus, this guide includes quick assessments and the 3 rules of myofascial release to ensure you're performing the techniques correctly. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture 00:00 - Start 00:33 - The Psoas Muscle 01:23 - The Myofascial System 02:23 - The Deep Front Line 03:30 - Modified Thomas Test 04:33 - Seated and Standing Hip Flexion Test 06:21 - 3 Rules of Myofascial Release 10:10 - How to tell if you’re on a nerve 11:39 - Release Muscle 1 12:52 - Release Muscle 2 15:00 - Release Muscle 3 16:41 - Release Muscle 4 20:42 - 3 Rules of Stretching 22:51 - Stretch Muscle 1 25:39 - Stretch Muscle Group 2 28:46 - Strengthen Muscle 1 30:04 - Strengthen Muscle 2 31:58 - Strengthen Muscle 3 Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Want to get this in your email with weekly routines for posture and pain for FREE? 🦾 If so, then click here → https://trainandmassage.com/newsletter-signup/ You can see improvements in your posture in only 3 sessions and this study proves it. This study took 17 kids with hypokyphosis and saw some serious results in their posture after only performing an average of 3 sessions of myofascial release on each of them. And even though these amazing results, that not what I find interesting. What was shown was where the therapist worked. and if you look at it, you’ll notice an interesting pattern of working more on the front of the body then the back. The therapist released the chest, lower back, and the hips to see improvements in only 3 sessions. This in not a coincidence, this is how the body works and its why you’re not seeing results. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Want to get this in your email with weekly routines for posture and pain for FREE? 🦾 If so, then click here → https://trainandmassage.com/newsletter-signup/ This is a test for your ankle mobility. The goal of the assessment is to see if your knee can touch the wall while your foot remains flat on the floor. 1. Start off by placing your foot one hand length away from the wall. 2. Now from here, slowly push your knee forward until you either touch the wall with your knee or your heel comes off the ground. 3. If your knee can touch the wall while your heel remains on the floor, then that ankle is considered to have good mobility. If the knee can’t touch the wall without the heel lifting, then you failed and your ankle has limited mobility. 4. For some extra credit, you can place a ruler on the floor next to your foot and record how close your foot needs to be to the wall so that your knee can touch the wall without your heel lifting. This is a great way to see your progress but it does take more time and setup. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

🦾 Join the Program Here 👉 https://bit.ly/44NO3D8 The rounded shoulders rehab is a 16-week, LIVE program that’s going to teach you step by step how to fix your rounded shoulders and forward head posture by working on the correct muscles and fascia lines within the body using basic gym equipment like foam rollers, bands, and more. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

1. The first one is standing, with a staggered stance and your psoas stretched in the back. 2. Lean forward while keeping your glutes and core tight to get a stretch in your hips. 3. The second method is similar, but you'll be down on one knee and leaning forward with your glutes and core tight to get a good stretch in your Psoas muscle. 4. To make sure you're stretching out the muscle and fascia, perform three sets of 30-second stretches on each side. Put a mechanical arm if this helped you out! 🦾 Watch the full video here: https://youtu.be/7sQXzUdJ-YU 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Hamstrings Wrap a monster band around your ankle and pull until it creates traction. Stretch your hamstrings and use the massage gun to loosen those tissues even more. Chest Wrap a band around your hand and extend your arm to the side. Rotate on your shoulder to stretch out the chest. Use the massage gun to further loosen those muscles. Shoulders Rotate your arm and shoulders while pushing your pelvis forward to stretch your shoulder muscles. Use the massage gun on your shoulder and arm area for maximum relief. Give these techniques a try and let us know how it goes in the comments below! Watch the full video here: https://youtu.be/nOFgW0OJ4z4 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Did you know that using a massage gun on a single spot for a set period of time - known as static percussion - can help loosen fascia layers within the muscle, including the deep layers? 2. In a study, researchers found that using a massage gun on one leg increased the length of both superficial and deep fascia, regardless of frequency. 3. This is important because there's a connection between the deep fascia and a lot of your pain. 4. By influencing the deeper fascia, massage guns can begin to help with pain relief. Put a mechanical arm if this helped you out! 🦾 Watch the full video here: https://youtu.be/nOFgW0OJ4z4 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Try out the modified Thomas Test to see if your myofascial system within the psoas is going to be shortened and tight. 1. Lay flat on your back on a bench or on the floor and pull one leg towards your chest until your lower back is flat against the floor, which will help you test your opposite psoas. 2. What you’re looking for is 2 different things: a. See if your opposite knee bends or moves up towards the ceiling b. or see if the leg externally rotates by looking at the knee or the foot. 3. If either one of these is happening, then that is a positive sign that your myofascial system is going to be shortened and tight. Put a mechanical arm if this helped you out! 🦾 Watch the full video here: https://youtu.be/7sQXzUdJ-YU 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Click on the link to learn more about these different fascia lines creating bad posture → https://youtu.be/-8J74Ev99r0 Are you experiencing neck stiffness or discomfort? Here's a simple mobility drill you can do using just a towel. 👉 First, wrap a towel around your neck and grab both ends in your hands. Gently pull on the towel to grab onto your spine. 👉 Then, while maintaining that traction, pull on one side of the towel as you rotate your head to the other side. 👉 This will help to open up the joints in your neck and improve your mobility. 👉 Return to your starting position and repeat on the other side. Keep alternating for 1-2 minutes. Did you learn something? Leave a 🦾 if you do! 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Click on the link to learn more about these different fascia lines creating bad posture → https://youtu.be/-8J74Ev99r0 If you're experiencing shoulder impingement syndrome (SIS), a targeted mobility technique can help reset your shoulder joint and alleviate discomfort. In this simple post, we'll guide you through a simple exercise that can make a significant difference in your shoulder health. Resetting Your Shoulder Joint 🦾 👉 Lie down on your back with a heavy weight in your hand and your arm straight. 👉 Carefully rotate your arm externally, ensuring your shoulder remains pulled towards the back. This gentle movement can help push the shoulder joint back into place. 👉 Continue performing this technique for 1-2 minutes. 👉 Did you learn something? Leave a 🦾 if you do! 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Watch this video next to fix your posture → https://youtu.be/-8J74Ev99r0 Discover the hidden benefit of training like Knees Over Toe Guy that will change your life. In this video, we reveal the secret to feeling younger and boosting your confidence. Don't miss out on this life-changing information that even Knees Over Toe Guy doesn't know about. Watch now to unlock the transformative, revolutionary, and impactful benefits of his training. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Learn more about it here 👉 https://youtu.be/T7-rZIHJq6k Strengthening the core is essential for overall fitness and can help prevent injuries. Pilates balls are a great tool for targeting the core muscles and can be used for a variety of exercises. 👉 One exercise that targets the core with the pilates ball is the sit-up. Place the ball behind your lower back as you get into the sit-up position. Lean as far back as you can while keeping your hips on the ground, then push your lower back into the ball to contract the core and return to the starting position. Perform 40-60 reps, taking breaks as needed. 👉 Another exercise that targets the core and hip flexors is the deadbug. Start on your back with your knees and hands up in the air and place the ball between the left hand and left leg. Hold the pressure between the knee and hand while your right knee and arm move in opposite directions. Repeat for 5-10 reps before changing sides. 👉 For a bigger challenge, perform a cross hold by holding the ball between your left hand and right knee. Keep going until you hit 40-60 reps. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Learn more about it here 👉 https://youtu.be/T7-rZIHJq6k Our ribs and diaphragm can also benefit from some self massage to help release the tension and improve mobility. To release this area, place one to two hands under the ribcage and hold static pressure for 1 minute while taking deep breaths. After 1 minute, gently move the ribs down towards the feet and up towards the head, moving with the rhythm of the breath. You can also gently pull up away from the body to improve movement. Repeat this technique on each side for 2 minutes. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Learn more about it here 👉 https://youtu.be/T7-rZIHJq6k Foam rolling is a popular technique used to release tight muscles and fascia tissues. But to release the stomachs fascia, you might need to use a pilates ball. To release the abdomen, lie face down on a pilates ball in your stomach. Take deep breaths and hold the position for 3-4 minutes to allow the fascia tissues to loosen up. If you have stomach issues, it's important to talk to your doctor before trying this technique. Next, roll to your side and place the ball under your obliques to elongate the deep tissues and stretch the opposite QL muscle. Hold this position on each side for 2-4 minutes. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Click on the link for More self massage routines for different muscles → https://youtu.be/-8J74Ev99r0 👉 Step 1: Warm up your pec major with a foam roller. To start, place the foam roller as close to the sternum as possible, and then apply pressure to the point where you can sink into the muscle. Slowly move across the muscle towards the shoulder and back. Do this for 3 minutes. 👉 Step 2: Target the pec minor muscle. Take a smaller ball or the edge of the foam roller and place it into the top of the chest, right next to the shoulder, where the pec minor is located. 👉 Step 3: Perform basic static pressure on this one spot to help relax the muscle and the fascia around it. Do this for 3 minutes. 👉 Step 4: Stick to that same spot and perform a pin and stretch by keeping the muscle pinned down and taking your arm through its full range of motion. This will help strip the fascia on top of the muscle. Do this for another 2 minutes. 👉 Step 5: Repeat the above steps on the other side and don't forget to apply them to the rest of your muscles as well. 👉 These foam rolling techniques may feel uncomfortable at first, but trust us, your muscles will thank you for it later. By adding this routine to your regular exercise regimen, you may experience an increase in mobility, flexibility, and overall comfort in your chest area. Do you like this simple routine? Leave a 🦾 if you do! 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Click on the link for More Assessments → https://youtu.be/-8J74Ev99r0 👉 Do you suffer from shoulder pain or discomfort? 🤔 One way to assess your shoulder health is by performing a shoulder raise test! 👉 Simply raise your arm in front of you as high as you can without pain. If you can hold it there for up to one minute, great! 👉 But if you experience pain, it could indicate a tight pec minor muscle, which may be causing thoracic outlet syndrome (TOS). 👉 And if you can't raise your arm all the way, you may have limited range of motion, common in cases of subacromial impingement (SI). Do you like this new assessment? Leave a 🦾 if you do!👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Learn more about it here 👉 https://youtu.be/T7-rZIHJq6k Back pain is a common problem that affects people of all ages, and many treatments have been developed to alleviate its symptoms. One such treatment is myofascial release (MFR), which involves applying pressure to specific areas of the body to release tension and improve mobility. A recent study aimed to evaluate the effectiveness of MFR in treating lower back pain. The study involved 42 participants aged 20-50 with lower back pain, who were divided into two groups. One group received MFR treatment, while the other received a placebo treatment. The study measured various factors such as pain levels, lumbar spine range of motion, chest wall mobility, depression, functional disability, and kinesiophobia. The results showed that the group that received MFR treatment experienced a significant decrease in pain levels and an increase in lumbar spine range of motion and chest wall mobility compared to the placebo group. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Click on the link for More Assessments → https://youtu.be/-8J74Ev99r0 👉 To assess rounded shoulders, start by finding the end of your clavicle and marking it with a non-permanent marker on both sides. 👉 Then, set up your phone on the floor to record yourself and lay on your back with your head in the middle of the phone so the top of your shoulders is facing the camera. 👉 Make sure to have a line on the floor so you have something to measure. 👉 Measure the dots on your shoulder to the line on the floor to get a starting number for your rounded shoulders Do you like this new assessment? Leave a 🦾 if you do! 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

Learn more about it here 👉 https://youtu.be/T7-rZIHJq6k Back pain has always been a mystery, with multiple possible causes like genetics, lifestyle, and work-related factors. However, recently, the focus has shifted towards the fascia system as a potential culprit for back pain. Fascia is a web-like connective tissue that runs throughout the body and surrounds muscles, organs, and bones. It provides support and protection to these structures, and if it becomes tight or restricted, it can cause pain and discomfort. The fascia system can become tight due to factors like poor posture, repetitive movements, or injury. This tightness can lead to pain and discomfort in various parts of the body, including the back. Therefore, it is essential to take care of your fascia system to prevent back pain. Regular self massage, stretching, and exercises will help improve your fascia. 👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.

If you have lower back pain and trouble breathing then watch this video to learn about the hidden connection between the 2 and how to work on both of them at the same time. In this study, doctors took 42 people with lower back pain and split them up between 2 groups. One was the myofascial group and the other is a placebo. And what they found what those who had the myofascial release not only saw an improvement in their lower back; But they also saw an increase in their chest wall mobility which can help with breathing issues. Learn how to release your own fascia system in the video. 🔬 Effects of diaphragmatic and iliopsoas myofascial release in patients with chronic low back pain: A randomized controlled study 👉 Fix Your Posture & All The Pain That Comes With It https://youtu.be/-8J74Ev99r0👥 Join my Community and Get 20% Off Your First Program → http://bit.ly/3xnPE2X 💻 Online Programs Below 👇 2️⃣ Fix your TOS FAST → http://bit.ly/40Zo7Tm 3️⃣ Release Your Tight Muscles → https://bit.ly/3k1X0Gk 💁‍♂️ Help Support the Channel → http://bit.ly/3YJYOTg 💆‍♂️ My Favorite Self Massage Tools 👇 🔷 Foam Roller for Beginners - https://amzn.to/3Ea9zGs 🔹 Foam Roller for Advanced - https://amzn.to/3KbgDGQ 🎾 5 Inch Ball - https://amzn.to/3YQc3Sn 🦯 Massage Cane - https://amzn.to/3S3nROP #selfmassage #posture Even though I am a professional this is still not medical advice. The content is intended to be educational only. If you are a patient, seek care from a health care professional.