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Foam Roller: Neck Relief

At the base of the skull is a small group of muscles that serves to control and stabilize the head. These muscles can become overworked and chronically shortened. As these muscles adapt to the shortened position they can begin to impede blood flow to the brain and can be associated with tension headaches and chronic neck pain. Releasing these muscles can provide relief from chronic pain and headaches.

Main instructions on how to foam rolling, here.

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Foam Roller: Upper Back Relief

A lot of people suffer from tightness in their upper back and shoulders.  Sometimes it feels like knots between your shoulder blades, while other times the pain might feel like it’s spreading from your upper back into your neck. The main cause of upper back and neck pain is a sedentary lifestyle, and extended use of computers, phones, and tablets. Upper back pain also easily leads to neck pain.

The key to foam rolling your upper body is actually to not roll much at all. Instead, use the roller to isolate smaller areas and allow them to release slowly from the pressure of your body’s weight on the roller.

If you need a reminder, read the general instructions on how to foam rolling, here.

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Foam Roller: Lats Relief

Sore, tight, or injured lats might make it uncomfortable to take deep breaths. Tight latissimus dorsi has been shown to be one cause of chronic shoulder pain and chronic back pain. Because the latissimus dorsi connects the spine to the humerus, tightness in this muscle can manifest as either sub-optimal shoulder function which leads to chronic pain or tendinitis in the tendinous fasciae connecting the latissimus dorsi to the thoracic and lumbar spine.

Foam rolling your lats is a simple process that helps and prevents. Please, read the general instructions on how to foam rolling, here.

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Foam Roller: Adductor Relief

The adductor muscles are the muscles that run along your inner thigh. Tight adductor muscles are a common reason why people feel tight in the hips. Tight adductors can inhibit your glutes which can affect compound movements such as squats and lunges. Keeping the adductors loose is very important for hip mobility and to obtain the proper form of lower leg exercises.

To foam roll the adductors, you are going to have to get into an awkward beginning position. But it works.

Read the general instructions on how to foam rolling, here.

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Foam Roller: Piriformis Relief

The piriformis muscle is a flat muscle located in the gluteal region near the top of the hip joint. This muscle is important in lower body movement because it stabilizes the hip joint and lifts and rotates the thigh away from the body. This enables us to walk, shift our weight from one foot to another, and maintain balance. It is also used in sports that involve lifting and rotating the thighs.

Tight or irritated piriformis can cause pain and spasms. There are a few different exercises that will help you relieve pain from piriformis, this particular truly works for me.

Also, foam rolling the gluteal area will relieve tension in your lower back ( an area we do not foam rolling). Please, read the general instructions on how to foam rolling, here.

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Foam Roller: Quads Relief

The Quadriceps can be subdivided into four muscles or heads: Vastus Intermedius,  Vastus Lateralis, Vastus Medialis and Rectus Femoris. This group of muscles combined is the largest muscles of the leg. They are extremely crucial muscles aiding in important actions such as walking, running, jumping and squatting in addition to stabilizing the patella.

Tight quads? Don’t worry: foam rolling your quads is quick, easy, and truly effective. There are two main variations on foam rolling your quads: rolling both legs at the same time and rolling each leg individually. Neither is better, it’s really a matter of personal preference and what works best to release your fascia. If you’ve never used a foam roller before, or never foam rolled your quads, you might want to start with the two leg variation. It maintains an even pressure on both quads at the same time, distributing your weight onto to legs, and so it’s a little lighter. The single leg variation thereby exerts more pressure onto the fascia, so it’s better for those that have rolled their quads before, and know that their quads require harder pressure.

Please, read the general instructions on how to foam rolling, here.

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Foam Roller: Shin Relief

Running, jumping rope, box jumps, burpees… they can all lead to shin splints, a painful and incredibly annoying injury experienced by almost every single active person ever. Shin splints are often caused by inflammation of the sheath surrounding the tibia bone. Foam rolling can help release this inflammation (but don’t do this exercise if your shin splints are due to stress fractures).

Read the main instructions on how to foam rolling, here.

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Foam roller: Hamstrings Relief

Tight hamstrings are a common issue among all kind of athletes, no matter the sport. Even non-athletes suffer from tight hamstrings, especially professionals who sit for extended periods of time. Foam rolling the hamstrings is an effective solution for this problem.

Stretching may be more beneficial if foam rolling is done prior to the stretch. A study from 2014, Foam Rolling and Static Stretching on Passive Hip Flexion Range of Motion, measures the effects of foam rolling prior to static stretching. The authors found an increase in the hip range of motion after rolling on the hamstring then stretching, compared to stretching alone.

In my experience, tight hamstrings cause lower back pain. Countless times the pain is gone once I take care of my hamstrings. As foam rolling the lower back is something we should NOT do, loosen up your hamstrings is an indirect way to relieve pain and tightness in the lower back area.

Read the main instructions on how to foam rolling, here.

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Foam Roller: Calves Relief

You´ll hear/read foam roller is a self-myofascial technique. Ok, self-myofascial release is the term for self-massage to release muscle tightness or trigger points. By applying pressure to specific points muscles return to normal function. Normal function means your muscles are elastic and ready to perform.

Some of the basic, most obvious benefits are better movement and increased range of motion. These benefits can decrease the chance of injury and decrease recovery time after a workout.

We should start foam rolling our calves. From the shoes we wear to the way we sit in a chair, our calves are suffering most of the time.

I would like to introduce a new style of videos, please click play and be amazed how the letters fall from the sky, haha! No, seriously, I would appreciate your feedback.

Read the main instructions on how to foam rolling, here.

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Testimonials

Hello, dears 🙂

I´m pleased to announce I´ve launched a new section: Testimonials. Indeed, today is not my day to name things 🙂

Anyway, some clients are truly happy, and I´m proud to share their experiences! Also, you can visit them at their blogs, Fb or Linkedin profiles clicking on their names. I hope you like it.

Testimonials post

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Beautiful letters

Hello, dears 🙂

Usually, when  I finish my job with a client, I ask him/her for a recommendation letter. Honestly, they write better than I can translate. I would love to share my client´s experiences with you.

It´s easier if your client is a fellow blogger and she writes her weekly progress. Mliae, you´re awesome!!

While I try to figure out how to set up a cool testimonial section, you can enjoy reading 😉

Pablo

“For me, tell my experience is not a compromise, it is a pleasure.

I started young playing sports. Being an athlete is a lifestyle and a philosophy. It´s taking your day as a challenge, seeking to overcome.  I do not believe your dictionary contains the word “surrender”.

After a nasty blow dragged by a wave, I felt some discomfort in the shoulder. At first, I thought it would be temporary. But I was wrong. Months of rest, ice, pills… nothing worked.

After reading Google´s answer, two years without physical exercise, I decided to contact Chape.

To sow hope in the heart of a demoralized is not so easy, so…

I will never forget the first thing Chape told me: You have not an injury, you only have a weak point to update.

That phrase sums up his philosophy: He does not accept defeat. He knows he is able to accomplish anything with determination and effort.

I followed his routines. First and most difficult, trust him and myself. Once done, I got up from the couch and went to the gym. Tailored exercises allowed me to have fun with the advantage that I was recovering my injury.

After three months, I started to get better. 7 months later my shoulder was stronger than ever.
When I’m hanging in a harness, I do not remember which shoulder had the injury. I will never forget the teaching: with effort and faith in ourselves no injury will last forever”.

Jose

“I met David 6 months ago. For quite a few years, my approach to the gym used to be occasional. Well, maybe 3 or 4 times a month and no more than 30 or, at most, 40 minutes. I had no method and I was bored, so when I heard about Chape I decided to put myself in his hands.

I am 56 years old and vegan, two key factors that stimulate muscle mass loss. I had been noticing it dramatically in the last year.

In fact, that was the main reason I started training. My idea was to tone up my muscles a little, or at least not to lose muscle mass. I surprised when I gained muscle markedly in recent months and almost without realizing it.

First, I trained once a week. A couple of months ago I started doing it twice and my idea is to try to spend up to three days a week. The main reason for this increase is that workouts are fun and far from boredom I had assumed as characteristic “sine qua non” of weight training.

In addition, the results have been spectacular. Nothing to do with those terribly boring sessions which serve for absolutely nothing”.