Lacrosse stretching. Top 5 Yoga Stretches for Lacrosse Players: Boost Recovery and Prevent Injuries

How can lacrosse players improve their recovery and prevent injuries. What are the best yoga stretches for lacrosse players. Why is post-game stretching crucial for athletes. How does yoga benefit lacrosse performance.

The Importance of Post-Game Stretching for Lacrosse Players

Lacrosse is a high-intensity sport that demands agility, strength, and endurance from its players. The constant running, changing directions, and explosive movements can take a toll on an athlete’s body. That’s why incorporating a proper stretching routine after practices, workouts, and games is crucial for maintaining peak performance and preventing injuries.

Post-game stretching offers numerous benefits for lacrosse players:

• Accelerates muscle recovery
• Reduces soreness and stiffness
• Improves flexibility and range of motion
• Prevents overuse injuries
• Enhances overall performance on the field

By dedicating just a few minutes to stretching after each lacrosse session, players can significantly impact their long-term athletic success and longevity in the sport.

5 Essential Yoga Stretches for Lacrosse Recovery

Yoga has gained popularity among athletes across various sports, including lacrosse, due to its ability to improve flexibility, strength, and mental focus. Here are five yoga stretches specifically beneficial for lacrosse players:

1. Wide-Legged Forward Fold with a Strap Behind Back

This stretch targets multiple muscle groups crucial for lacrosse players:

• Hamstrings
• Lower back
• Chest and shoulders

How to perform:

1. Stand with feet wide apart
2. Place a strap behind your back, holding it with both hands
3. Slowly fold forward, keeping your chest open and pulling the strap forward
4. Hold for 30-60 seconds, focusing on deep breathing

This stretch helps improve flexibility in the muscles responsible for changing direction while preserving shoulder health and mobility – essential for powerful throws and shots.

2. Lizard Pose

The Lizard pose is excellent for targeting the hip flexors, which are heavily used during lacrosse play.

Benefits of the Lizard pose:

• Relieves tight hip flexors
• Prevents lower back pain
• Improves hip strength and mobility

How to perform:

1. Start in a low lunge position
2. Lower your back knee to the ground
3. Place both hands inside your front foot
4. Hold for 30-60 seconds, then switch sides

Regular practice of the Lizard pose can lead to more powerful shots, quicker dodges, and improved overall lower body strength for lacrosse players.

3. Pigeon Pose

The Pigeon pose is arguably one of the most important stretches for lacrosse players, targeting the outer hips and glutes – the power center of the lower body.

Key benefits:

• Stretches hip rotators and glutes
• Improves hip flexibility
• Enhances recovery of muscles used in sprinting and changing direction

How to perform:

1. Start in a low lunge position
2. Bring your front shin parallel to the front of your mat
3. Lower your back knee and slide it back
4. Keep your hips square and fold forward over your front leg
5. Hold for 30-60 seconds, then switch sides

Regular practice of the Pigeon pose can significantly improve a player’s ability to recover quickly and maintain optimal performance on the field.

Addressing Lower Back Soreness in Lacrosse Players

Lower back pain is a common complaint among lacrosse players due to the sport’s demanding nature. Two yoga stretches can be particularly helpful in alleviating this discomfort:

4. Seated V Stretch

The Seated V Stretch targets both the lower back and inner thighs, providing relief from soreness and improving overall flexibility.

Benefits of the Seated V Stretch:

• Relieves lower back tightness
• Stretches inner thighs
• Improves overall lower body flexibility

How to perform:

1. Sit on the ground with legs extended in a V shape
2. Keep your back straight and chest open
3. Slowly lean forward, reaching for your toes
4. Hold for 30-60 seconds, focusing on deep breathing

This stretch can help lacrosse players recover more quickly from the strain placed on their lower back during games and practices.

5. Reclined Twist

The Reclined Twist is an excellent way to finish a post-lacrosse stretching routine, focusing on spinal health and overall relaxation.

Key benefits of the Reclined Twist:

• Relieves tension in the spine
• Stretches the back muscles
• Promotes overall relaxation

How to perform:

1. Lie on your back with knees bent and feet flat on the ground
2. Extend your arms out to the sides
3. Drop your knees to one side while keeping your shoulders flat
4. Turn your head in the opposite direction of your knees
5. Hold for 30-60 seconds, then switch sides

This gentle twist helps counteract the repetitive twisting motions involved in lacrosse, promoting spinal health and recovery.

Incorporating Yoga into a Lacrosse Player’s Routine

While these five stretches are excellent for post-game recovery, incorporating a regular yoga practice into a lacrosse player’s routine can yield even greater benefits. Here’s how players can integrate yoga into their training:

• Dedicate 10-15 minutes to post-game stretching using the poses mentioned above
• Incorporate a full yoga session (30-60 minutes) into rest days or light training days
• Use yoga as an active recovery method between intense practices or games
• Practice yoga-inspired breathing techniques for mental focus and stress relief

Consistency is key when it comes to reaping the full benefits of yoga for lacrosse performance. Players should aim to practice these stretches regularly, even on days when they’re not playing or training.

The Science Behind Yoga’s Benefits for Athletes

The positive impact of yoga on athletic performance is not just anecdotal; it’s backed by scientific research. Several studies have demonstrated the benefits of yoga for athletes, including:

• Improved flexibility and range of motion
• Enhanced balance and proprioception
• Increased core strength and stability
• Better breathing efficiency and lung capacity
• Reduced risk of injury
• Improved mental focus and stress management

These benefits directly translate to improved performance on the lacrosse field, allowing players to move more efficiently, recover faster, and maintain mental clarity during high-pressure situations.

Expert Insights: A Lacrosse Player’s Journey with Yoga

Dean Pohlman, founder of Man Flow Yoga and former University of Wisconsin lacrosse player, shares his experience with incorporating yoga into his athletic routine:

“As a senior lacrosse player, I was amazed at how much yoga improved my athletic performance. It made me stronger, more powerful, and I recovered more quickly. I felt better overall! The benefits were so significant that I started leading yoga workouts for my team.”

Pohlman’s experience highlights the potential impact of yoga on lacrosse performance and team dynamics. His journey led him to create Man Flow Yoga, a platform dedicated to bringing the benefits of yoga to athletes and men who might not typically consider yoga as part of their fitness routine.

Overcoming Common Misconceptions About Yoga for Athletes

Despite its proven benefits, some athletes, including lacrosse players, may be hesitant to incorporate yoga into their training regimen due to common misconceptions. Let’s address some of these concerns:

Misconception 1: Yoga is too easy for athletes

Reality: Many yoga practices can be incredibly challenging, even for elite athletes. Power yoga and vinyasa flows can provide intense workouts that complement traditional strength training.

Misconception 2: Yoga is only about flexibility

Reality: While yoga does improve flexibility, it also builds strength, balance, and mental fortitude – all crucial aspects of athletic performance.

Misconception 3: Yoga takes too much time

Reality: Even short yoga sessions of 10-15 minutes can provide significant benefits. Consistency is more important than duration.

Misconception 4: Yoga is not masculine enough

Reality: Many professional male athletes, including in the NFL and NBA, practice yoga regularly to enhance their performance and longevity in their sport.

By overcoming these misconceptions, lacrosse players can open themselves up to the numerous benefits yoga has to offer for their athletic careers.

Creating a Customized Yoga Routine for Lacrosse Players

While the five stretches mentioned earlier provide a solid foundation, lacrosse players can benefit from a more comprehensive yoga routine tailored to their specific needs. Here’s a guide to creating a customized yoga practice:

Assess Individual Needs

Consider the following factors:

• Position-specific demands (e.g., goalies vs. midfielders)
• Personal areas of tightness or weakness
• Recovery needs based on training intensity
• Time availability in the training schedule

Choose Appropriate Yoga Styles

Different yoga styles can address various aspects of athletic performance:

• Vinyasa or Power Yoga: For strength and endurance
• Yin Yoga: For deep stretching and recovery
• Restorative Yoga: For relaxation and stress relief
• Yoga Nidra: For mental focus and visualization

Incorporate Sport-Specific Poses

In addition to the five core stretches, consider adding poses that target lacrosse-specific movements:

• Warrior poses for leg strength and stability
• Chaturanga variations for upper body and core strength
• Balance poses to improve on-field agility

Timing Your Yoga Practice

Strategically schedule yoga sessions within your training regimen:

• Pre-practice: Short, dynamic sequences to warm up
• Post-practice: Longer, restorative sessions for recovery
• Off-days: Full-length practices to maintain flexibility and strength

By tailoring a yoga routine to their specific needs, lacrosse players can maximize the benefits of this practice and see significant improvements in their on-field performance.

Best Recovery for Lacrosse Players – Yoga Stretches

The following blog shows you the 5 best yoga poses lacrosse players should do after their practice, workout, or game, in order to help them prevent injury, recovery more quickly, and get back to the field sooner with less soreness.

We all want to play our best and perform at the highest level possible as often as we can, but without taking care of our bodies this is impossible. I am showing you these stretches so you can be a better lacrosse player. These stretches work because they allow the muscles we use most often in lacrosse to recover. The main reason to do these is because they help to prevent injury from overtraining, or playing too much lacrosse. It only takes a few minutes, but it could mean the difference between you stepping on to the field for your next game, or having to watch from the sidelines.

Here are the 5 best stretches to do as lacrosse players to help prevent injury, recover more quickly, and play injury-free!

1. Wide-legged forward fold with a strap behind back

This stretch is awesome because it helps your muscles responsible for changing direction to recover. At the same time, it also stretches your chest and preserves the health and mobility of your shoulders, critical for being able to throw. Make sure to make your chest as big as possible, and keeping pulling your chest forward as you fold in order to protect your spine.

2. Lizard

You spent your entire time on the lacrosse field using your hip flexors, and if you don’t stretch them afterward, they aren’t going to be happy. Use this stretch to help your hip flexors recover more quickly, prevent lower-back pain from soreness, and even get stronger in your hips for more powerful shots, quicker dodges, and bigger hits.

3.

Pigeon

This is possibly the most important one on this list. Pigeon stretches your outer hips and glutes, which are the power center of your lower-body. Your glutes are responsible for sprinting, changing direction, shooting, and anything involving a squat motion – they are very important, and they are used OFTEN in lacrosse. Use pigeon to help these muscles recover and get back to 100% more quickly on the field.

4. Seated V Stretch

This stretch is great for helping to relieve tightness or soreness in your lower-back. Your lower-back takes a beating in lacrosse from all of the running and quick changes of direction. The Seated V Stretch stretches your lower-back as well as the muscles on the insides of your thighs which connect to your lower-back, which not only relieves soreness, but also gets you back onto the field feeling better more quickly.

5. Reclined Twist

Take care of your back! This relaxing pose is the perfect finisher to your post-lacrosse stretching routine. We twist whenever we do anything in lacrosse, whether that’s playing defense, changing direction, dodging passing, or shooting. Those twists take a toll on your spine, and the reclined twist helps your back recover..

Try these stretches out after your next practice, game, or workout!
You’ll be surprised at how much better you feel, both immediately afterward, and the next day. Take care of your body, and it will take care of you.

Looking For A Program?

If you’re interested in starting a yoga program with Man Flow Yoga to gain strength, flexibility, and mobility, BUT don’t know where to start, we got you covered!. Give our FREE 7-Day Trial a try. Sign-up below!

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What’s my personal experience with yoga?

I started doing yoga as a Senior lacrosse player for the University of Wisconsin. I was shocked at how much it helped improve my athletic performance as a lacrosse player. It made me stronger, more powerful, I recovered more quickly, and I FELT better! I led yoga workouts for my team beginning that year, and it turned out that they liked yoga, too. Shortly after graduating, I started Man Flow Yoga to help spread the benefits of yoga to people that don’t normally do yoga, namely, guys and athletes.

Additional Resources

About the author, Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.

Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.

Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.

Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.

Looking for non-spiritual, yoga for men workouts?

Learn More About Man Flow Yoga and how it can help you with your fitness goals:
Join Today for Instant Access!

Dynamic Stretching Warmup for Lacrosse Goalies

I would argue that the majority of lacrosse goalies don’t know how to properly warm up their bodies for maximum performance prior to a practice or a game.

Enter dynamic stretching.

Dynamic stretching for lacrosse goalies gets your muscles ready to perform at a high level before that first whistle blows.

Properly warming up the body can result in more saves early in the game but apart from that a great dynamic warmup can ensure that we avoid a serious injury.

In this post we’ll define what exactly is dynamic stretching, what are the benefits, and then outline a dynamic stretching routine you can use to get your body ready to dominate.

So What Is Dynamic Stretching?

You’ve probably seen or participated with lacrosse teams on the field doing pregame stretches that resemble something like this:

These types of stretches are known as “static” stretching where you stretch the muscle and hold the stretch for about 15 seconds or so while remaining motionless.

For decades static stretching was the most popular type of warmup for athletes.

A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch. Dynamic stretching is using movement to stretch and warm up certain muscles or muscle groups.

Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for athletes to prep before an event. Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals and it should be in the standard warmup routine for all goalies.

Benefits of Dynamic Stretching

So what makes dynamic stretching so great?

It activates muscles you will use during your time in goal. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles.

Now when go to make that first low save, the muscles involved have already been engaged during our warmup.

Dynamic stretching improves your range of motion. So if you feel like you can barely bend over to tie your shoes after a long day at school, a dynamic warm-up routine can help you feel more limber.

Dynamic stretching improves body awareness. Without a proper warmup your body might not be performing optimally and your team could find itsself training by 5 goals before you’re warmed up and moving well.

Moving as you stretch challenges your balance and coordination; skills that could help your performance.

Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a game/practice can help you increase overall athletic performance compared to no stretching or static stretching  .

If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

Dynamic Stretching Plan for Lacrosse Goalies

We’ll split the dynamic stretching warmup into 3 components:

1. General Movement
2. Stretching
3. Sport Specific Movement

General Movement

Each of these general movement exercises should be done for about 30 yards.

1. Jog forward / Jog backwards:

2. Skip forwards / Skip backwards

3. Side Hop 30 yards / Side Hop other direction 30 yards

4. Leg Slide  / Leg Slide other direction

5. Side Kick Lateral / Side Kick Lateral other direction

6. Carioca Step Overs  / Carioca return

General Stretching

Each general stretch should go for about 30 yards.

Stretch 1: Knee Hugs / Skipping Knee Hugs

Stretch 2: Step Lunges / Backwards Step Lunges

Stretch 3: Straight Leg Kicks

Sport Specific

Each of the following should go for 30 yards.

1. Butt Kicks – Keeping knees in front of body

2. Heel Over Knee Running

3. Single Butt Kick into Heel Over Knee

4. Same as step 3 except do 2 in row before taking 3 steps

5. Build Ups – 4 x 30 yard sprints (1st – 70%, 2nd – 80%, 3rd – 90%, final full speed)

If anything feels extra tight, feel free to do an additional dynamic stretch of that area. Sometimes we include one or two additional stretches or movements, like the Sumo Squat Stretch for 10 reps; Leg Swings with a partner; or Tuck Jumps. Once the basic series is done, include what makes you feel good and ready.

After this dynamic warmup you’re ready for top performance. Jump into the cage and perform a warmup of shots to get your save movement on point.

This dynamic warmup should take anywhere from 15-20 minutes and can be modified to add or remove exercises depending on the time allotment you have.

Full Dynamic Stretching Video

This dynamic stretching plan for lacrosse goalies was adapted from this routine by Doug Hicks, a trainer of NFL athletes:

This is certainly not the only dynamic stretching routine thats out there. So if you don’t like this one, find one that works for your needs.

Conclusion

While most lacrosse teams perform some form of static stretching, this is actually not the most ideal method to prepare your body to play a lacrosse game.

We need to incorporate dynamic stretching which involves movement while we stretch and gets the muscles warm and loose and better prepares us for physical activity.

Use the dynamic stretching plan outlined in this post to get your body warm before you jump into the cage.

Until next time! Coach Damon

Any other questions about dynamic stretching for lacrosse goalies? Leave me a comment down below.

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

[youtube video=”R0c0NufKfB8″ /]
As a lacrosse player, you’re probably accustomed to performing some type of warm-up before your workouts, practices and games, but it may not be enough. A dynamic warm-up prepares your body to perform at its peak from the first faceoff. It also reduces your chance of sustaining an injury caused by playing at full speed with cold, tight muscles.It sounds like a no-brainer to focus on this aspect of your performance, right? Unfortunately, it’s an afterthought in the minds of many lacrosse players and coaches.Carl Christensen, strength coach for Duke University lacrosse and a consultant for BridgeLacrosse, frequently sees young players overlook—or outright ignore—this critical part of their preparation. He says, “Watching high school camps, many kids don’t even warm up. Or sometimes, only half the team warms up, while attackmen go shoot on the goalkeeper—and then they start playing.”

Every lacrosse player should commit to performing a dynamic warm-up with as much conviction as they would when approaching a workout. You can’t go through the motions or jog around the field and expect to reap the full benefits of a proper warm-up.

The process starts with low-intensity exercises that elevate your body temperature and heart rate. The difficulty and intensity of the exercises gradually increase to activate your muscles and increase your range of motion. To finish the warm-up, you perform drills at or near max effort so your body is ready for the speed of a game or the intensity of a practice. “Before a practice or game, the warm-up needs to include a movement that is 100% effort,” Christensen says.

Along with the Duke performance, sports medicine and coaching staffs, Christensen developed the following 13-exercise dynamic warm-up, which includes general activation and mobility work along with drills specific to the movements and demands of lacrosse. He says, “Something we do beyond a normal dynamic warm-up is to include acceleration, deceleration and lateral movement.”

Perform this before a workout individually or before a practice or game as a team. If you consistently make this a part of your routine, your game performance will immediately improve, and you will become a better and more durable athlete.

Duke Lacrosse Warm-Up

1. Stride – 2×40-60 yards
2. Stride – 2×30 yards (increase speed over last 10 yards)
3. Walking Knee Hugs – 1×10 yards
4. Toy Soldier Skip – 1×10 yards
5. Lunging Bottoms-Up – 1×10 yards
6. Lateral Lunge – 1×10 yards each side
7. Spiderman – 1×10 yards
8. Inchworm – 1×10 yards
9. Carioca with Big Turns – 1×10 yards each direction
10. Backward Run – 1×15 yards
11. Shuffle and Sprint – 1×15 yards each direction (Shuffle 5 yards, Sprint 10 yards
12. Sprint and Shuffle – 1×15 yards each direction (Sprint 10 yards, Shuffle 5 yards)
13. Build-Ups – 2×30 yards (80% for 10 yards, 90% for 10 yards, 100% for 10 yards)

To learn more about the program and get custom lacrosse workouts created by elite experts, go to BridgeAthletic.com.

3. Stretching, Flexibility & Core

Part I. STRETCHING
& flexibility

Always
remember to warm up with dynamic stretching before any type of activity. Use
the routine developed this season for stretching or develop your own. Just
remember to do it!

walk
on toes          ankle flip               lunges          butt kick                high
knees             form running

quick
feet                        crossovers                       carioca                           walking
shoulder/triceps stretch

Stretching
is also helpful after a workout. The more you stretch the less susceptible you
are to injury.

Part II.
Core

A
solid core lays the foundation for all the work you put into your other
exercises. Strive for the “Core 300” (25 reps of ten exercises = 250 + 50
kayakers = 300 core exercises). Here are some core exercises to choose from,
again feel free to add your own.

in & outs               reverse
bicycles               the crunchy frog              front, left and right planks

alternating scissors          heels to the heavens                 butterfly
leg lifts              crunches

bicycles                 sit-ups                   twists           leg lifts

Core strength is normally associated with the abdominal region, but as an
athlete, if your ankles, knees, and hips aren’t strong, you won’t be able to
generate force from the ground to reach the midsection. Add the farmer’s walk to
your core training to become more powerful and grounded on the field. You’ll
definitely notice the difference over the course of a game.

The farmer’s walk is simple to perform and great for improving sports
performance. It improves anaerobic conditioning, increases grip strength and
strengthens the ligaments in your ankles and knees. Just grab a heavy pair of
dumbbells (or paint cans, bricks or whatever you can find) and walk with them,
either for distance or time. If you are in great condition, use heavier weight
and aim for short distances with explosive speed. If not, use lighter weights
for distances anywhere from 50-100 yards. Always look in the direction you’re
heading and take short, choppy steps. To increase abdominal strength make the
weight on one side heavier than the other and alternate sides each set.

Perform the farmer’s walk twice a week on non-consecutive days and you’ll
be stronger in no time at all. Change the days every few weeks to avoid hitting
a plateau. This drill is tough, but if you add it to your off-season training
you’ll see and feel a difference on the field, and more importantly, so will
your opponents.

Think
big, believe big, act big, and the results will be big.

Dynamic Warmup: A Look at Phase One of LaxFit

Dynamic Warmup: A Look at Phase One of LaxFit

Thu Dec 12 2019 | Paul Ohanian | Fuel

 This article appears in the December edition of US Lacrosse Magazine. Join US Lacrosse today to start your subscription.

Static stretching has gone the way of the dinosaur, as research has increasingly shown the performance and injury prevention benefits of a dynamic warmup. Phase one of LaxFit features these exercises, including this reference guide for coaches. Incorporate these at the start of practices and before games.

Setup

1. Set up cones 10-15 yards from the sideline.

2. Assign athletes in lines of three.

3. After performing the dynamic stretch for 10-15 yards, jog back to the sideline.

4. Repeat for all 10 exercises.

5. The full dynamic warmup should require 5-7 minutes.

Exercises

1. Walking Knee to Chest
hamstrings, hip extensors

2. Lunge
hip flexors

3. Walking Quad Stretch
quadriceps, hip flexors

4. Frankenstein Walks
hamstrings

5. Elbow to Opposite Knee
core/trunk, postural control

6. Over-the-Gate (Hip Opener)
hip rotators and groin

7. Shuffle and Arm Swing
heart rate, later movement

8. Backpedal
proprioception, coordination/postural control, hamstrings/glutes/quads

9. Carioca
heart rate, rotation

10. Knee High to Stride
power, increase heart rate

Perform, Protect and Prevent

US Lacrosse announced Oct. 15 the launch of LaxFit, a standardized and comprehensive exercise and strengthening program meant to boost performance, reduce high-risk lacrosse injuries and promote healthy long-term athlete development.

Developed in consultation with medical experts at MedStar Health, the five-phase program addresses different muscle groups and body areas for lacrosse athletes. The initial rollout featured in Phase 1, focusing on lower extremities — including ankles, knees, legs and hips. All five phases will be available within the next 18-24 months.

1. Lower Extremities
2. Hips, Lower back, Spine
3. Shoulder Girdle
4. Head, Neck, Upper Back
5. Return to Play Protocol

The online course is free for US Lacrosse members. Non-members can access the training materials for $50. The first component, featuring exercises to prevent lower extremity injuries, is available now.

Ease Sore Muscles with These 5 Lacrosse Ball Exercises

Photo Courtesy of SoulAnnex

If you’ve ever felt tightness or discomfort in your hips, back or shoulders (slowly raises hand), it’s time to add some recovery sessions to your routine. And we don’t just mean the foam roller after every sweat. The one tool you’re probably missing from your sore muscles-soothing arsenal: the lacrosse ball.

When used for self-myofascial release (aka massage), the lacrosse ball helps break up the connective tissue (or fascia) surrounding your muscles and organs that can get rigid from lots of sitting — or exercising. But what sets it apart from a foam roller is its ability to loosen up tough-to-reach spots. “It gets into the insertion points where muscle meets the fascia, like right between your spine and shoulder blade,” explains Charlee Atkins, creator of Le Stretch at Soul Annex, where she incorporates the ball. It’s also much easier to take on the road, the SoulCycle master instructor adds.

Just like the foam roller, the ball is great to use both before and after a workout. Post-sweat, your muscles are still in the contracted state. “It takes time for them to lengthen to their resting place, which is when knots can form,” Atkins says. “But the lacrosse ball takes them out of that contraction.” Pair the rolling with stretching (one muscle group at a time) and you have a match made in mobility heaven, Atkins says. Pre-exercise, the ball also helps warm up your muscles, elevating the body’s core temperature and getting you ready to tackle tough movements.

Whether you want to move better through each exercise or ease sore muscles, these five myofascial release exercises — curated by Atkins — get the ball rolling.

RELATED: Are You Foam Rolling All Wrong?

5 Ways to Use a Lacrosse Ball to Relieve Sore Muscles

1. Pec Release 

Desk workers, cyclists and boxing class goers, this is for you. Give a little love to your chest muscles with this move meant to counteract that hunched-over posture and loosen up the front of your upper body.

How to: Lie on a mat on your stomach. Place the ball under your chest, about two inches below the collar bone on your right side (on top of the pectoral muscles), midway between the sternum and armpit. Bring your left hand to your forehead and rest your head on it. Take the right hand and place it on your lower back, palm up and elbow pointed outward. Massage the ball into the chest in a left-to-right motion, moving slowly. You can also simply breathe deeply, allowing the ball to release pressure. Continue holding or moving side-to-side for 30 seconds to two minutes.

2. Glute release

Your glutes, aka butt muscles, act as stabilizers as your spinning, running or simply standing, Atkins says. Relieve any tightness in that area and you can easily move in more directions. Plus, it’ll help increase your range of motion — an important advantage for weight lifters, too. (Hello, deeper squat!) If you sit most of the day, this will also get the blood flowing.

How to: Lie on your back on a mat, knees bent. Place the lacrosse ball underneath your booty, where the glutes meet your low back. Put your weight on top of the ball (using your elbows to prop yourself up on the mat for stability) and slowly roll side-to-side over it, rolling all the way to the outer edge of the hip, close to the side of the body. Then, allow your knee and thigh to fall toward the mat (like a clamshell, as shown). Pull the knee back up toward center and repeat. Continue for 30 seconds to two minutes.

RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

3. Quad Release

Just got back from a long day of travel? This recovery move is perfect for easing sit-all-day aches. It’s also extra beneficial for runners. “The job of the quad is to extend the lower leg — a repetitive movement in running,” Atkins explains. That continuous motion can lead to seriously sore muscles, but the ball will provide relief.

How to: Sit in a 90-90 position, with both knees bent at 90 degrees, one leg placed in front of you and the other to the side. Place the ball on your outer most quad muscle (known as the vastus lateralis). Shift your weight over the front of your body, keeping your chest up. Massage one spot, then continue moving the ball up the thigh, on that same muscle, until you reach your hip. Continue for 30 seconds to two minutes.

RELATED: 5 IT Band Stretched Every Runner Needs

4. Back Release

“When you’re sitting at a desk, your core can’t activate due to the placement of your pelvis,” says Atkins. “This means the back muscles are active all day.” Translation: You might feel discomfort or tightness in your low back that calls for some extra TLC with self-myofascial release. Golfers, tennis players and boxers — or anyone who does a ton of twisting movements — will also benefit.

How to: Lie on your back on a mat, knees bent. Place the ball on the left outside edge of your spine, halfway between the mid- to low-back and right on the erector spinae muscles. Your feet, butt, hips, shoulders and head should all be on the mat. Apply pressure by engaging your core. Next, come up to your elbows for extra stability and carefully massage the ball from left to right. Then, drop your left knee and thigh to the side, down toward the mat — the same clamshell movement you did for the glute release (as shown). Repeat for 30 seconds to two minutes.

RELATED: 7 Ways Exercise Helps Relieve Back Pain

5. Shoulder and Neck Release

That nagging tightness you get in your shoulders and neck is precisely where this move will hit. In other words, cancel your massage appointment — you can now find relief right at home.

How to: Lie on your back on a mat, with knees bent. Place the ball between your spine and shoulder blade, where the neck, shoulder and upper back all meet. Keep your head on the ground, chest open. Lift your hips halfway toward the ceiling for a half bridge pose. Apply pressure to the ball and slightly roll upwards (ball goes down) in a very small movement. Then, slowly lift your arm straight into the air, palm faces toward the feet. Bring it back down by your side. Repeat for 30 seconds to two minutes.

Read More
5 Foam Rolling Moves You Aren’t Doing (But Should)
The 7 Best Mobility Exercises You Haven’t Tried Yet
The One Foam Rolling Move You Need to Do

Signature Lacrosse Introductory Practice Plan

Coaching a lacrosse team is more about the practices than the games, and lacrosse coaches need to come to every single practice prepared for a successful day. To help new lacrosse coaches who may not know the sport of lacrosse that well, we have compiled a 2-hour lacrosse practice plan that’s perfect for starting out the season and tuning up the sticks. This lacrosse practice plan also is perfect for coaches who need to set up “captain’s practice” where they may not be able to attend because it doesn’t include many contact drills. Any lacrosse coach in need of a practice plan that is sure to get their team in shape for the season needs to check out the Signature Lacrosse introductory practice plan below for some great lacrosse drills that will help keep a tight schedule with great results.

Starting off a lacrosse practice begins with preparation on the coaches behalf and a great attitude from the players. Once you have both of those elements, you want to make sure that all the participants are at your lacrosse practice early. Then, get ready to have some fun at your lacrosse practice.

Starting Lacrosse Practice (10 minutes before)

Begin your lacrosse practice 10 minutes early, if possible, because you’ll want to save extra time for cleaning up and getting water during rests. This first 10 minutes of your lacrosse practice should consist of organizing the field by distributing your lacrosse balls and setting up your lacrosse goals. Once everything on your lacrosse field is set, get your lacrosse players to begin stretching.

Stretching At Lacrosse Practice (Minute 0 – Minute 10)

Stretching is known to help get athletes, like lacrosse players, ready for a training session or competition. Your lacrosse players should focus on getting a deep stretch in their calves, quads, hamstrings, and hips because of the amount of running involved in lacrosse. Aside from these main muscle areas in the legs, your lacrosse players should stretch all the muscles they will use during lacrosse practice to help reduce the chance of injury.

Lacrosse Practice Stickwork (Minute 10 – Minute 20)

Simple lacrosse stickwork is still used by professional lacrosse players at the highest levels because it works so well. Don’t be afraid to get basic line drills going with right to right, left to left, switching hands, over the shoulder, and ground balls. This is having about 5 lacrosse players on each side of the line and then having them run towards the other line and complete a pass to them under the assigned type of pass. Focusing on form and involving both hands during these ten minutes will help get your team’s sticks ready for practice.

Lacrosse Practice Transition (Minute 20 – Minute 40) 

Moving the lacrosse ball from one side of the field to the other is a critical part of the game. Without a strong transition game, your lacrosse team will lose the ability to keep up with other teams and find itself lacking chances to win games. A perfect drill for this is the ‘Florida Passing’ lacrosse drill that teaches positioning and involves passing for added emphasis on clearing the lacrosse ball.

Florida passing involves lines on both sides of the lacrosse goal filled with defensemen. Lines of midfielders should be at the 50 on the restraining line for the faceoff. Your attack should be set up in a fastbreak on the far side of the field. Begin by having a groundball or outlet pass go out to one of the defensemen. That player then passes the ball over the goal to the other defenseman, who should be doing a banana cut to the outside. The defenseman catching this pass then should move the ball upfield to a midfielder from the opposite side of the field cutting towards them. That midfielder then moves the ball up to the opposite midfielder cutting upfield. The second midfielder then runs a fast break with the attack. Once the attack get the ball, you can begin a new rep with the defensemen.

Lacrosse Practice Cleanup (Minute 40 – Minute 45)

Now is a great time to have a ball hunt to collect your lacrosse balls for the rest of practice. You can also get some water to your players during this time to keep them hydrated and ready for the rest of lacrosse practice.

Lacrosse Ball Movement at Practice (Minute 45 – Minute 60)

Moving on from ‘Florida Passing’ and still using the same principles, the next drill in the Signature Lacrosse Introductory Practice Plan is a delicious homestyle favorite ‘Meatloaf.’ This lacrosse drill is a simple passing drill that helps emphasize the importance and the fundamentals of clearing.  

‘Meatloaf’ should have even lines on the 20’s and 40’s of your field with balls at each line. You begin by having a line on a 20 yard line make a pass to the group across from them. The group receiving the pass then passes to the group next to the group they received their pass from on the 40 yard line. That group continues the diagonal pass to cross the midline to the opposite group on the 40 yard line. That group then sends their pass to the 20 yard line opposite of them, who then flips the ball to the 20 yard line across the field and repeats the drill back to the original group. Once your team gets the hang of it, you can start introducing more than one ball at a time. 

Rest (Minute 60 – Minute 65)

Use this time to get your players hydrated. If you’re following this plan, you should have most of your lacrosse balls collected from the last cleanup.

Half Field Lacrosse Practice (Minute 65 – Minute 95)

Splitting your lacrosse team into offense and defense will allow you to increase the specialization of certain players. This is also the perfect time to install your offensive or defensive scheme in a controlled environment. To really capitalize on this time, you’ll need two lacrosse coaches or a team that can manage themselves with limited supervision. This can be done by using drills that have players take accountability for themselves.

Offense Half Field Lacrosse Practice (Minute 65 – Minute 95) 

Offensive players should know the offense like the back of their lacrosse glove. To do this, you’ll want to run a ‘skeleton offense’ without any defense on the field. Operating a ‘skeleton offense’ is having your lacrosse players run through the movement of your offensive set without any defenders on the field. All players who are not on the field when running the ‘skeleton offense’ should be watching for mental reps.

Defense Half Field Lacrosse Practice (Minute 65 – Minute 95)

Defense in lacrosse comes down to individual moments and a team awareness. You can run through a ‘skeleton defense’ to show your players where they will need to slide when they get beat, but “skeleton defense’ is much easier to visualize with an offense on the field. You’ll want to use defenders as stand-ins for the offense and slowly go through how your defensive assignments change during a slide or rotation during your specific package. This is also a great time to focus on setting up your base system for broken plays and getting back into your regular slide or rotation package.

Rest & Cleanup (Minute 95 – Minute 105)

Self-explanatory. Get water and get those lacrosse balls.

Man-Up vs Man-Down (Minute 105 – Minute 120)

Ending your lacrosse practice with Man-Up vs Man-Down helps both your offense and defense capitalize on important aspects of their skills. This is also the perfect moment to see which lacrosse players on your team can help your team in a way that isn’t during 6 v 6 lacrosse. And, there’s the added bonus of the reduced contact in these situations. With a Man-Up vs Man-Down situation, players are not engaging with each other as much and have reduced contact through the drill.

Cleanup & Discussion (Minute 120)

Once you’re ready to end your lacrosse practice, you’ll want to have your lacrosse team collect all the equipment used for the day and gather for a talk. It’s important to discuss the positives and negatives of your day so that players can understand the expectations of your lacrosse program. You can also get a great sense of how your team felt about the practice during this time and answer any questions your lacrosse players may have about how to improve. No matter what, it’s important to end your lacrosse practice as a team and with a sense of positivity towards your next meeting together.

90,000 6 best exercises to stretch a dead cyclist’s shin

These exercises will not only help stretch your hammered legs, but also relieve pain in your knees, ankles, and even back.

When it comes to stretching, cyclists usually focus on the thighs, quads, glutes, hamstrings … and the shins? But these usually don’t get enough attention.

« Often these muscles do not cause much discomfort, therefore riders simply forget about them.And then, upon palpation, people are surprised at how delicate part of the body is “, – says Julie Reid , massage therapist, fitness trainer and author of the book” Muscles to the Masses “.

• Palpation – a physical method of medical diagnostics carried out by feeling the patient’s body.

Read also: How to make tired legs keep pedaling

Sore legs can lead to pain in other parts of the body.For example, clogged calves can cause knee and ankle pain, plantar fasciitis, Achilles tendinitis, and even back problems. Tension in these areas will negatively affect not only the ride, but also how you can squat, walk, and stand, creating excessive tension on other muscles, tendons, and joints.

The good news is that if you do the following massage techniques and stretch your calves regularly, you will quickly learn how to relieve tension and pain.

Trained lower legs will help to avoid pain in knees, tendons, back

Source: cyclingweekly.com

• Inventory : roller, lacrosse ball, elastic band, yoga block, pad.

Best Massage Technicians

1. Massage the legs with a lacrosse ball

Grab a lacrosse ball or softball and sit on the floor with your feet straight in front of you.Place the ball under the base of your right calf, just above your ankle. Move it from side to side with your right foot, then gradually roll the inventory to the top of the shin. If you find any “tender spots”, place the ball there and turn your leg clockwise and vice versa to massage. Do this for 10-15 seconds. If you want to increase the pressure, place your left foot on top.

Once finished with the right, do the same with the left shin.

2.Roller massage

Read also: Give me a massage: 4 smart gadgets for a pleasant cyclist recovery

Sitting on a foam roller with your feet in front of you, begin by slowly moving your buttocks from side to side. Then get down to your calves. If you find a sore spot in the area of ​​the latter, hold the roller with foam there for 10 to 15 seconds and breathe deeply. Repeat until you have fully explored your calves, hamstrings, and glutes.

When performing the exercise, it is important to breathe regularly and deeply

Source: cyclingweekly.com

Best Calf Stretchers

1. Dog Down

Read Also: The Prodigy And Stretching: 5 Ways To Get The Most Out Of Your Workout

This stretch is good not only for the lower legs, but also for the hamstrings, straightening the shoulders, and warming up the ankles.Begin in a “on all fours” position with your wrists just below your collarbones and knees below your hips. Then, as you push your hands to the floor, move your head between your elbows and lift your buttocks into the air. Bring your heels to the floor, try to touch the ground with them. Hold the pose for 30 seconds to 1 minute, pushing your legs from time to time.

Try to touch the floor with your heels

Source: cyclingweekly.com

2. Heel stretch

If you also want to stretch and strengthen the Achilles tendon, try this: Take a yoga block, or find a step / hill.Stand on it with one foot so that the heel hangs down. Then raise / lower the body by contracting the calf. The norm is from 8 to 12 repetitions.

• Low Heel = Excellent dynamic stretch during warm-up and range of motion tests.

An illustrative example of the above:

3. Stretching with elastic

Read also: Do not break: 4 ways to regularly strengthen the bones of a cyclist

Take an elastic band (a belt, towel or rope can work well too) and sit on your buttocks, straighten your knees.Hang the tape around the lower limbs (by the feet) and pull it with your hands towards you, while trying to straighten the lower legs by contracting the calves. Hold this position for 30-60 seconds. Pumped up – do the same with each leg separately.

Extend your calves until your legs are fully extended

Source: cyclingweekly.com

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Foam Rollers and Lacrosse Balls are amazing self-massage tools that can be used to virtually relax your entire body.I love them so much that I made a video showing how I use them (and GIFs of them to save you time!)

• The foam roller is a large cylindrical tool for self-massage. You flip this cylinder, and the pressure of your own weight helps to stretch the muscles and relax large areas of the body. So that’s why I have one. It’s like a free massage for the rest of your life.

Foam Rolling GIFs

I also made a GIF loop with my dog ​​to help you save time.

Note: I like to do 10 passes for each body part. However, you don’t need you need to constantly roll back and forth. Sometimes it is also effective to press ONE tender point and hold it for 30-60 seconds.

What is a lacrosse ball? How does it work?

• When someone gives you a deep tissue massage, they use their palms / fingers / elbows to apply pressure to help relax tense muscles and make you feel better.The lacrosse ball is a fairly hard, dense ball about the size of a tennis ball that helps mimic this deep body weight massage. This allows for much more localized pressure than a foam roll.

• The best part is that you can go to town on glutes and hamstrings in a way that doesn’t even do because of how intimate the area is. (When was the last time someone massaged your ass EXTREMELY? Right?) So that’s why I have one to get a free ass massage, haha.(No, but seriously, this is great for the whole body. )

Again, I made a GIF of my dog ​​to save time.

1. Gluteus maximus

2. Piriformis

3. Hamstrings (sit on a firm surface and put under the thigh)

4. Legs / Plantar Fascia (hold something for balance)

5. 9000 back (traps)

6. Triceps / Shoulder

7. Alternative Triceps Style (grab the ball and straighten / bend your elbow)

8. Glutheus Medius (static, just cool it)

9. Oblique and deltoid walls (there is no GIF, this is a video, but it’s worth mentioning that you can do this)

Note: instead of constantly just rolling over the parts in question, you can also statically hold them and just breathe and relax for 30 -60 seconds.It works really well for the glutes and triceps and many other areas.

Lacrosse ball alternatives

• If you do not have a lacrosse ball, you can alternatively use a tennis ball, baseball, softball, billiard ball, cricket, floor hockey, golf ball, bouncing ball . .. In some cases, they don’t work as well as lacrosse, but they are better than nothing, and sometimes even better!

Thanks to the combination of lacrosse ball and foam roller, I can practically massage most of my body and the best part is that do not take up much space and I can easily travel with them, especially lacrosse ball.Have a nice ride!

Thank you and Love, Reddit. ❤

He makes beauty!

Pavel Medvedev is not a stranger to Spartak. Two seasons for the youth team, then in 2011 debut as a base in the KHL in the match against Amur. In total, he spent five years in the red-and-white system, after which he began a trip to cities and teams, playing in Khanty-Mansiysk, Sochi, Novokuznetsk, Penza, and now in Voskresensk. Pavel was never a superbombardier, but “a man of art” – undoubtedly.Hockey art. He is one of the few, if not the only one, who does lacrosse tricks not from time to time, but from game to game. Only this season, he put three (!) Of such goals, while on December 1 he scored in this way “Trans-Urals”, and just two days later (!) – “Chelmet”. The beauty is that Pavel Medvedev spends his entire career with lacrosse goals – starting with the youth Spartak, where he got in in 2009. Nobody heard the name Granlund then.

After the return of “Chemist” from the guest tour, we had no chance not to dial Pavel Medvedev’s number.

– It seems to us that no one but you scores such goals in Russian hockey on a permanent basis.
– (thinks about it). I noticed that the guy from Rostov scored such goals last year. Tunic seems to be his last name. But what would someone do all the time? Yes, I agree, no one does.

– When you do lacrosse during a match, is it improvisation or homework? How does this happen?
– In training, I always put the puck on the hook.I do this at every workout, already on the machine. If I leave for the goal, then I look not at the goalkeeper, but only at the defender. If the defender doesn’t attack me, then I almost always put the puck on the hook. If the defender is aiming at me, then I drive on and look for a partner with a pass.

– That is, in training, ask Khomchenko and Skovronsky to work out this trick with you?
– No, why? I do it without goalkeepers and even without a goal. Just practicing the moment when I put the puck on the hook.

– What is the most difficult technical aspect of lacrosse?
– For me – to throw off the defender who “sits” on you. If I dropped it and drove through the goal, then 70 percent that I will raise the puck.

– How long does it take to lift? Second?
– Well, have you watched the video? What time is it? I didn’t notice.

– In your opinion, what is the biggest challenge for the goalkeeper to save the team at such a moment?
– Hard to say.Some goalkeepers have already studied me. We played at home with Kurgan, and the defenders shouted to the goalkeeper: “He will lift!” In Voskresensk, it did not work for me, because the goalkeeper did not sit down, but stood pressed against the bar. But on a visit to Zaural, I still scored like that. The goalkeeper knew that I would lift, the crack remained only for the puck. Well, I put it. What is the difficulty? Do not know. Probably, you should put your head to the nearest bar (laughs).

– What do coaches and partners say when they see your lacrosse going from match to match?
– Nothing special.Congratulate. Now I am teaching this to Ilya Avramenko. In the last game with Chelmet, he tried to score that way, lifted the puck, but at the last moment it flew off the hook. Some guys drive up and ask: “Teach.” Here Avramenko has almost learned. Will try, God forbid.

– So you are already giving lessons?
– You could say that. Ilya Avramenko quickly learned. I think he will score this way too this season.

– You can now take money for your studies.
– Oh, what are you? What kind of money?

– How did it all start with you?
– I came to the “youth team” of “Spartak”, there, whoever remembers, played Vanya Kravchenko. 89th year of birth. He then scored lacrosse for the youth team of Lokomotiv. And I asked him to teach me. Vanya told everything, showed it, then I began to try. In the “youth team” I began to score such goals, then it went on the machine.

– Did it take a long time to bring the execution to automaticity?
– No.Maybe about a week. Only this element must be constantly trained. In general, it takes a little time, but a lot of courage to raise the puck like this during the game.

– You started doing this long before Granlund.
– I do not care. So many people do it in all leagues, so the move can be called by any name.

– You are the first season in Chemist. Are you comfortable?
– Yes, everything is great.

– The team made a good move.
– Yes, I agree. It got better. The first time in the season was alternated with victories and defeats. There was a lack of stability. But now I manage to win in series. They got in shape. It’s becoming difficult to play against us now.

– Is it hard to play in an empty palace in Voskresensk?
– Already you do not pay attention to it. You come to many cities and play in front of empty stands. They began to get used to it.

– The captain of “Chemist” Oleg Gubin will turn 40 in March.Do you see yourself on the ice at that age?
– I can finish playing until 45. If only someone signed (laughs). I feel good so far.

– Have you covered the topic of returning to the KHL for yourself?
– No, I didn’t. I signed a contract with Khimik on purpose in order to be able to get into a bilateral agreement with Spartak in the future. But you need to prove yourself, I understand that perfectly. I hope that if I play normally during the season, I will be given a chance at Spartak.But if not, then no, I will play in the Major League.

– Does your son play hockey?
– Not yet. He is five years old, I am divorced, so it’s hard for me to write him down for hockey. I am constantly at the training camp, and my ex-wife does not want to drive. The son does not part with the club at all – he drives the poor grandfather around the apartment. In the locker room, he came to me. Now she tells her grandmother how to do stretching correctly. It seems to me that my son should succeed if he goes to hockey.

Warm-up and stretching in football

Today we will talk about what many amateur footballers, for the most part, do not pay enough attention to.Let’s talk about warm-up.

Warm-up is needed in order to prepare the body for the upcoming game load and mentally prepare for a match or training, i.e. the warm-up “includes” the body and head. First of all, you should warm up well, feel the inner warmth throughout the body. Here, light jogging and special running exercises come to our rescue. In this part of the lesson, I sometimes deliberately violate the methodology and instead of the above actions, we start the lessons with a game of medium intensity (handball, basketball, squares) and only after that we move on to stretching.I take such a step so that the players spend all their training time with the ball, because there are only two trainings per week, and many have just one. Every minute becomes valuable and you want to spend more time with the ball, and not just run.

So you’ve warmed up and it’s time to move on to stretching. Why is this obscure action, so not loved by most amateur footballers, is needed?

The primary value of stretching is that it reduces the risk of accidents.Sports accidents are often accompanied by injuries caused by overexertion of a joint, muscle or connective tissue, which can result in strains and even tears of muscles, ligaments and joints.

Important! We turn to stretching only when the body is warmed up!

In summer, when the air temperature is high, you can go to stretching immediately, without any warming up. The cooler it is on the street or in the gym, the more intensively you need to warm up and then pull the heated ligaments and muscles.Very often I see a picture when a footballer who has just left the locker room starts to kick at the goal at once, without realizing it exposes himself to the risk of muscle stretching, which very often happens during shock movements.

The conclusion from all that has been said is the following, treat your body carefully and carefully and your sports life will be long!

www.minifootball.info

SUPER shoulder exercises | Golbis

Perhaps you know this firsthand, because every year 7.5 million people go to the doctor for problems with their shoulder.In addition, according to the American Committee of Physical Education, two out of three adults develop some form of shoulder abnormality during their lifetime.

The shoulder is a complex ball joint that is used for expansion, rotation, bending, and more. It consists of three different muscles – the anterior, middle and posterior deltoid, which provide all of these complex shoulder movements.

However, despite their importance and vulnerability to injury, many people forget to train their shoulders in the same way as other muscle groups – in the legs, in the trunk or in the arms.

But by building shoulder strength, you help prevent common shoulder injuries and maintain optimal shoulder performance throughout your life.

What exercises are best for the shoulders?

The American Physical Culture Committee has teamed up with researchers from the University of Wisconsin Lacrosse Department of Clinical Exercise Physiology to determine which exercises are most effective for the shoulder muscles.

After testing 10 common shoulder exercises, some of the best ones were identified, depending on which of the three main muscles they were targeting:

• Standing Dumbbell Press: works best for the anterior deltoid, which is the muscle in the front of the shoulder.
• 45 Degree Press: works best for the middle deltoid, although extension of the bent arms to the sides has also been found to be effective.
• Seated or 45 Degree Dumbbell Raises: Both of these exercises are effective for the posterior deltoid muscle, providing significant workout of the muscles in the back of the shoulder.

In case you’re curious, other exercises not in the top 3 for the shoulders include push-ups, diagonal expander stretches, dips, front dumbbell raises, rope exercises, and barbell pulls to the chin.As reported by Shape:

“… Ultimately there are many good exercises for shoulder work, as convinced by John Pocary, PhD, head of the Clinical Physiology of Exercise Lacrosse at the University of Wisconsin.

For the most effective time management in the gym, Porcari recommends doing a standing dumbbell press to work the front of the shoulder in combination with a seated dumbbell lift (because it is easier for most people to do it) – or at a 45-degree angle to work out the posterior and middle deltoid muscles “.

How to tone the shoulders

If you’re not planning on going to the gym, you can still tone and strengthen your shoulders significantly using a combination of bodyweight, dumbbell, and expander exercises.

The following exercises were developed by Jackie Dragon, director of FLEX Barre at FLEX Studios, and as reported in New York Magazine “target not only the shoulders but also the arms, even helping to reduce stubborn armpit fat.

1. Cross movements of the upper part of the body

“Start in a plank position and cross your arms and do a push-up. Cross your arms again and do another push-up. ”

2. Cross push-up in a lying position on the side

“Starting position: lying on its side. Place your left hand on the floor with your fingers pointing towards your head, and with your right hand hug the front of your waist. Leaning on your left arm, straighten your left elbow and lift your upper body off the floor. “

3. Cross movements with dumbbells

“Sit down with your big toes in the plie position — a little wider than hip-width apart. [While holding a light dumbbell in each hand], keep your shoulder directly over your thigh. Keep one hand still, and with the other hand, perform movements above and below the motionless hand. Change hands and repeat. ”

4. Exercise with expander for breast expansion

“Step forward by stepping on the expander so that the ends are even.Lower yourself into a small squat. Stretch your arms out to your sides and press them against your hips, being careful not to bend your elbows. You should feel expansion in the front of your chest as you bring your shoulder blades together. ”

Five exercises to relieve shoulder pain

Shoulder pain is often the result of repetitive movements that destroy soft tissue in the shoulder area. Sports such as tennis, throwing and weightlifting are common culprits, but activities at work and even daily movements such as cleaning windows or working in the garden can also cause pain.

Repetitive stretching is not uncommon in office workers, and one study found five exercises to be beneficial for neck and shoulder pain in women who work in the office and suffer from trapezius myalgia (pain in the upper trapezius muscle).

Researchers recommend doing these exercises 3 times a week (for example, on Mondays, Wednesdays, and Fridays), alternating exercises 1, 2, and 5 on one day, and exercises 1, 3, and 4 on another day. Start with 2 sets of each exercise with 8-12 reps.At your own pace, bring the exercise to 3 sets.

Depending on the exercise and muscle strength at the moment, the recommended weight for beginners is 2-5 kg. The general rule of thumb is to increase the weight when you can comfortably complete all 3 sets. As a guideline, the study participants approximately doubled their weight in 10 weeks. After about four weeks, you can decrease the number of repetitions of the last set to increase the weight.

1.Dumbbell Shrug

“Stand up straight with your arms and dumbbells at your sides. In one smooth motion, raise your shoulders to your ears and slowly lower. Try to relax your jaw and neck. ”

2. One-arm dumbbell press

“Stand with one knee on the bench and put your hand on the same side, placing it on the bench in front of you. With your free hand, lift the weight to your lower chest. When the weight touches your chest, lower it in a controlled motion. “

3. Vertical thrust

“Stand up straight with your arms extended in front of you. Lift the weight as close to your body as possible until you reach the middle of your chest and your elbows are pointing up and out. Throughout the exercise, the weight in the arms should be below the elbows. ”

4. Reverse swings

“Lie on a bench at a 45 ° angle with your arms and dumbbells down to the floor. Lift the dumbbells out and up until they are horizontal, then lower the weight in one controlled motion. During the exercise, the elbows should be slightly bent (~ 5 °). ”

5. Raising hands to the sides

“Stand up straight with your arms down with dumbbells at your sides. Lift the dumbbells out and up until they are horizontal, then lower the weight in one controlled motion. During the exercise, the elbows should be slightly bent (~ 5 °). ”

Plank: Another Phenomenal Shoulder Exercise

If you’re looking for another way to stretch and strengthen your shoulders and tone them up, try the plank. In addition to building strength, the plank also increases the flexibility of the back muscle groups. The muscles around the shoulders, collarbone, and shoulder blades will expand and stretch (this area is often overlooked). In addition, the plank works all the muscles needed to maintain correct posture – the muscles of the back, chest, shoulders, abdomen and neck.

If you do the plank regularly, you will find it easier to sit or stand upright. For example, the face-down plank uses the following areas of the upper and lower body: abdominals, lower back, chest, shoulders, upper trapezius muscle, neck, biceps, triceps, glutes, thighs and calves.The American Physical Culture Committee recommends the following bar:

• “Place your elbows under your shoulders and align your hands with your elbows.
• Push your body up and press your chin against your neck (as if holding an egg between your chin and throat).
• In this position, squeeze your abdominal muscles as if you are waiting for a punch to the abdomen, squeeze the gluteal (coccyx) and thigh muscles, while continuing to breathe normally.
• Hold the bar for at least 20 to 30 seconds.(If done correctly, there is no need for more time.) Rest for a minute and repeat three to five more times.
• Begin doing planks on your elbows and toes (don’t be afraid to kneel down if necessary) and work your way up to the high plank when you feel strong enough. ”

How to supplement your fitness program

For optimal health and fitness, I recommend incorporating a variety of exercises into your workout, with an emphasis on daily movement beyond exercise.Ideally, you should be active and stay on your feet for most of the day so that sitting interrupts your activity, and not vice versa. A well-designed fitness program includes a little bit of everything, but on a regular basis:

1. Sit as little as possible. Research on this issue is unambiguous: the more you sit, the greater the risk to your health. And this applies even to those who are in great shape and exercise regularly! The point is to move all day.

In addition to limiting the maximum sitting time, I also recommend taking 7,000-10,000 steps a day. This is on top of your regular exercise program and standing while you work. Consider buying a new fitness tracker that can help you monitor your steps and sleep by helping you track your daily movements.

2. High Intensity Interval Training (HIIT) : This is when you alternate short series of high intensity exercises with gentle recovery periods.

3. Core Exercise : There are 29 major muscles in the body, mainly located in the back, abdomen and pelvis. This muscle group provides the basis for full-body movement, and strengthening them will help protect and support the back, reduce the likelihood of body and spine injuries, and improve balance and stability.

4. Stretch : My favorite type of stretch is the active insulated stretch, designed by Aaron Mattes.In active, isolated stretches, you hold each stretch for just two seconds, which responds to the natural physiology of the body, improves blood circulation and increases the elasticity of the joint muscles. This method allows the body to recover and prepare for daily activities.

5. Strength Training : Complement your training program with one set of strength training to optimize the benefits of regular exercise. By doing the exercises at a slow pace, you turn them into high-intensity exercises.

Wendler’s jumps: republicommando – LiveJournal

Last fall prof. Dmitry Sh. Turned to me with a request to prepare a report on plyometric exercises in the technique of prof. Wendler. I frivolously replied to my colleague that, of course, I would do it, for example, in a week or two … Still, promises must be kept – even if almost a year has passed. To the casual reader I will foretell that prof. Wendler, in my opinion, is in search. STILL, and even more so earlier.So keep an eye on the dates and be prepared for a later change in concept. Above all, do not do anything unless you are sure you absolutely need it.

Native teen was used for data collection, search keywords in the text: “plyo”, “jump”, “fast” , “speed”, “explo” .

2011-01-04
http://www.t-nation.com/workouts/worlds-simplest-training-template
Mentioned plyometric movements without use; only in one program there is a lifting of the barbell to the chest in a rack: 5/3/1 * (90% of the training maximum).) / PVC pipe / lacrosse ball
2. Dynamic
3. Static

Exercises:
1. Fast (example: lifting on the chest, jumping on the box, throwing medicine ball)
2. Power (example: squatting, bench press lying, deadlift, bench press)
3. Mass / Hypertrophy (example: all auxiliary)

GPP (Sprint) :
1. Sledges, hills, strongman exercises, sprints on a treadmill, walking in a weight vest, complexes exercise. General rule of physical training: If it’s cool, do it.If your mom can do it, forget it.

2011-04-25
http://www.t-nation.com/training/blood-and-chalk-volume-10

Asked why there is no speed training in the book, does he consider them necessary …

There is a lot of debate nowadays about dynamic exercises. Personally, I’m completely for them, just look at the most explosive athletes – throwers. They develop both strength and speed. Like the American football players, they are the healthiest, but also the fastest.
All of them do both exercises with a barbell (squats, presses, lifting the barbell to the chest), and dynamic exercises (jumps, throws, sprints). The latter, I believe, are useful to any athlete – even if he only competes on the platform.

The trick is to put together the correct program template where appropriate jumps or throws are added.

For example:

Warm-up (rope, dynamic / static stretching, foam roller)
Dynamic exercises (box jumps, hurdle jumps, shot put, medicine ball throws)
Strength exercises (squats, barbell lifts, deadlifts, press, bench press)
Ancillary exercises
OFP

Just make sure that you are ready for these throws and jumps – do not start right away from a one and a half meter height.First, just leave the medicine ball (up, forward, backward) and jump off the box, then move on to more serious loads.

Also, in addition to the correct choice of exercises, it is important not to turn high-speed movements into GPP. Give them your place and do all the reps RIGHT. During training, quantity does not always translate into quality.

2011-10-24
http://www.t-nation.com/training/blood-and-chalk-11
They asked what three plyometric exercises he would recommend to everyone.

Now everyone has begun to slow down with the addition of jumps, throws and other explosive exercises to the training. It has already reached the point that it seems that no one can be “ready” for them. Some experts state that you need to gain a little strength (two of your weights in a squat, for example) in order to start jumping a little.

However, my seven-year-old son and his classmates don’t really listen to this. They run and jump all changes. Perhaps by the age of ten he will read the recommendations of the experts and will also begin to train like a paralyzed person.But this does not mean that everything is possible for everyone. Let me explain.

First, if you are not obese, lack coordination and / or have lost your entire life in WoW, you can jump. You probably won’t get called to the basketball team right away, but you can jump for yourself. If you are still afraid, I ask you to believe in yourself. Seriously. You have no idea what things doctors do with patients, and they still survive, so you are unlikely to die if you fly a little into the air.

Secondly, there is no need to jump according to the “Russian” or any other fashionable method.Just start adding jumps to the program without inventing anything.

Thirdly, there is no need to set a jumping record at every training session. You have to strain, jumping to a sufficient height or flying further, but do not count on constant progress, as with a barbell, relax.

Here’s a simple and effective way to add jumps. Do three types:

• Jump on something (on a box)

• Jump over something (box or bench)

• Long jump

Choose one type and do 3 sets of five once a week jumping.It is best to insert them into the program before the strength section (after a thorough warm-up) or jump between warm-up sets of the main exercise of the workout. This can be a movement for the lower body (squat, deadlift), and for the upper body (bench, bench press).

For example:

• Squats – 60×5

• Box Jumps x 5

• Squats – 100×5

• Box Jumps x 5

• Squats – 140×5

• Box Jumps x 5 9000 squat sets – as many as specified by your program.

No, your legs will not be taken away, but will tune in to serious strength work, so that you may face an unexpected increase in results.

It won’t take much of your time and you will still get stronger.

2012-02-28
http://www.t-nation.com/training/conditioning-101
There is a jump rope and sprints, but like GPP.

2012-05-21
http://www.t-nation.com/training/531-and-athletes
The previously said general words about jumps in the preparation of athletes and their place in the program are repeated.The abstract is solid:

Special sports training is a myth. Athletes need to be agile, fast and strong. All this develops if you follow the simple rules described in the article.

2012-08-13
http://www.t-nation.com/training/6-mistakes-i-made-so-you-dont-have-to

Here he talks about six of his major mistakes, the second of which is the dynamic bench press with harnesses, and the fifth is the refusal from sports training after giving up sports: D

My last game was in November 1999.And when it ended, I was happy. I had already played enough and knew that I had enough. I remember how relieved I felt when I realized that there would be no more of these grueling American football training sessions. But I went too far – I gave up the simple and useful things that were used there.

Things like box jumps and box jumps, sprints, jump rope that are useful to anyone. I get asked all the time how to add all this to 5/3/1. The answer is simple: be an athlete. If you know you need to get faster, do what fast athletes do.Sprints, jumps, acceleration movements.

The fact that many strong men have athletic roots is not at all a coincidence. They started out by developing both strength and speed through their balanced “athletic” training.

The rope is affordable for anyone and is great for warm-up. If you don’t know how to use it, then learn. You will notice that your legs are faster and more responsive.

Jumping can be done after a good warm-up (including dynamic / static stretching) – when you are full of energy.I like to insert 3 sets of five jumps between the squat or deadlift warm-up sets. They are great for setting your legs up for heavy squats. If you get too tired after jumping, it’s time to bring yourself back to normal shape. Now you are clearly not in it.

2012-09-11
http://www.t-nation.com/training/5-ways-to-get-stronger-you-didnt-already-know
Here again about general athletics with a repetition of jumps, but with new details about medical ball throws.

If you throw correctly, then not only the muscles of the shoulder girdle work, but also the pelvic muscles. If not, learn to quit. Start with the main one: throw forward from the chest, from bottom to top, and over the head to the back.

No need to invent anything else, the simplest throws will give great results when you work them out. I do not understand why people strive to constantly change everything, not mastering any movement properly.

Medical ball weighing 5-10 kg will be enough for almost anyone.Don’t confuse slow strength exercises with explosive effort development. There is no need to brag about numbers to anyone, this is an exercise to get faster. When in doubt, take the ball lighter.

Do 15 to 30 throws at the beginning of the workout. Don’t turn it into GPP.

2012-10-30
http://www.t-nation.com/training/do-this-not-that
Article “Do this or not” with exercise and method substitutions. There is a piece of Simonshina about dynamic effort from 70-80%, not 50%.Instead of box jumping, Jim recommends box jumping.

Box hopping suits almost everyone. They are smaller – from jumping exercises – hitting the knees and the body in general. Therefore, they are very effective and sufficiently safe, if you do not do too much of them as a general physical training, for athletes of a low level (and ordinary visitors to the gym).

Jumping over an obstacle is another matter entirely. They cannot be assigned to anyone. Jumping over 5-10 hurdles with a minimum of repulsion is a serious load and requires a lot of dexterity and coordination that not everyone can boast of.

Yet they are extremely effective in developing explosive effort. You do not stop to “rest” between the barriers – you jump like a hare.

As with any new exercise, start small and build up gradually. I highly recommend jumping over obstacles to competitive athletes who need maximum speed and power. And I do not recommend it to those who have given up sports long ago and are now trying to quickly restore something.

2013-10-21
http: // www.t-nation.com/workouts/beyond-531-program-1-1
As part of “Beyond 531” the same jumps (3×5) and medical ball throws (10-15). And then it dawned on me that I had to look not for “plyo”, but for “dyna”, because he calls it that. But it’s too lazy to search.

In subsequent articles, variants of programs with the same jumps and throws, so that my review report on this topic based on teenage materials has come to an end. Perhaps the bowels of the archive of the Wendler’s (Tate’s) friend’s club site contain additional information, but that’s enough for now.

Balls and Rollers: How to roll muscles with MFR

During training, you probably wondered more than once why you are unable to perform this or that movement? Why is the body resisting? And, of course, they blamed their poor stretching or cramps after class. Apparently, you have not heard anything about the MPF technique, which is only gaining popularity in Ukrainian fitness, and has already saved many athletes from injuries and helped to achieve better results.How to understand from a person that it really works, we asked the coach of the “Fitness-Shop” club Nikolai Rudko.

Nikolay, please tell us what the MFR is and what is its strength?
First, let’s decipher this abbreviation. MPF is myofascial release. To put it simply, self-massage of trigger zones. That is, spasmodic muscles that, due to training or due to stress in everyday life, are constantly tense and do not relax.This is very restrictive of movement. Our muscles have points of attachment to bones and joints, and when they are tense, they are like a stretched tourniquet. Just imagine that the biceps are constantly in a tense state, and you cannot straighten it and do anything. Also, a large number of muscles in our body perform a stabilizing function. Sometimes when we are sitting or when we are standing all the time, triggers appear. These squeezed zones can arise not only for those who play sports, but also for those who do the same movements all the time.MFR is a great way to help yourself on your own. And you don’t have to go to a chiropractor or masseur. At home or in a gym, you can quickly allow these areas to relax and be much more functional.

So, it turns out that this is not a kind of fitness? MFR came to us from the world of medicine?
He came to us not from medicine, and even, oddly enough, not from the field of massage. And from the world of CrossFit. After all, when he appeared, people began to train a lot and perform very complex exercises that require flexibility.Let’s say barbell squats, overhead squats when the barbell is over you. It only seems that if a person works with iron, he seems to be squeezed. In fact, weightlifting, which is part of CrossFit, requires a fair amount of flexibility. But sometimes it is difficult for an ordinary layman to do an exercise even with a plastic stick, and the reason is clearly not in heavy working weight. And the athletes began to find areas that did not allow them to fully sit down, bend over, and so on. The question was how to quickly knead these points in a gym so that a person can do the exercises.

But any workout begins with warming up and stretching and ends with a cooling stretch. Isn’t that enough to warm up and eliminate clamps anyway?
Indeed, when you come to the gym, for example, for strength training, you do cardio for a while on simulators to tone the cardiovascular system and raise your body temperature. Then you tend to stretch. But stretching before a workout can sometimes be difficult because you may not have warmed up enough on the treadmill.And if we do 5 minutes of cardio and add MPF, rolling with all rollers and balls, we will relax all our trigger zones. Then we will do stretching, preferably dynamic, when the full range of motion in the joints is used. Then it can be called a good complex warm-up. And you will protect yourself from injury in the future.

But this could take a long time?
If you work out the whole body with a release, taking into account stretching and the training itself, it will come out in a complex of 2 hours, and, indeed, a person does not always have such time.Therefore, it is better to use MPF for those muscles that will work right now. That is, if now you will work with your legs, then kneading the shoulder girdle using the release method is not entirely advisable. And if we take it as a separate workout, then in my training program I try to single out one day, which I conventionally call “easy” or “rest day”, just for the MRF and stretching, which always work in pairs. Just do this and nothing else.

So MPF is a mandatory part of the warm-up before strength training?
MPF is needed even if you are directly involved in cardio workouts.Let’s say you are a runner and you are fond of marathon running, or you just run 5 km every day. Trigger zones still appear in your body from constant work. A cyclic sport such as running overloads the feet, calf muscles, they are constantly in a tense state, affects the lower back, and therefore myofascial release is also very necessary in this case.

Can MFR be used as rehabilitation after some kind of injury? Instead of the same physiotherapy exercises to come to these classes and work out problem areas of the body?
You need to understand the nature of the injury.It can be inactive, without any inflammatory processes, but limit certain movements. Sometimes this is a psychological moment. When something has been broken, a person tries not to load it all the time, and as a result, mobility is lost. In that case, you can. But it won’t be quite a rehabilitation. MPFR will increase the range of motion, and it will become easier. As for stress relief, for example, a stoop or a twisted pelvis due to sedentary work, this is a stable situation, and clients often turn to us.We ask them to sit down, and from these squats we can already see that the person cannot bend properly, his hip flexor muscles are tightened, which pass into the pelvis. This makes it very difficult to move. In this case, there can be rehabilitation. And exercise therapy (physiotherapy exercises) is more aimed at returning the very stereotype of movement. If, for example, a person has broken something and is unable to move now, they return him back to how to start doing it again. In the case of MPF, this is just such a short tool that allows you to improve mobility, relieve spasm, but nothing more.It does work, but it is just a fitness supplement that makes the job of the trainer and the practitioner a lot easier.

Can I study at home? Or is it better all the same in a gym with a variety of rollers, balls and, in fact, a coach?
In fact, all of these myofascial release tools are very affordable and available to everyone. Even at home I have such a travel kit, consisting of a roller that closes on both sides, and you can throw balls into it and take with you on the road.The only thing I would advise is to work out several times with an instructor in the gym in order to learn how to do the exercises correctly, and then repeat at home. It must be remembered that in no case during myofascial release should you knead the tendons and touch hard tissues. It is for muscles only. I know people who like to knead Achilles, but you can’t touch him. Sometimes people also try to roll their backs with a Foam roller directly in the center of the spine. “Oh, how cool it crunches!” And in fact, a not very strong spine can thus be imbalanced by this mechanical pressure on the bones.

Where can you buy all these gadgets?
Enter Foam Roller on the Internet. There are also a variety of balls. If you remember from the Soviet past, there were such rubber balls for throwing, quite heavy. Also, the MPFR uses a hard and hard medicine ball. The size and density of the ball depends on the area and area you want to reach and massage. When I first learned about this technique, I bought myself the first roller, which was released by Trigger point.And before that, there were still such large foam rollers that are still used in Pilates today. But for me this is too soft an option, and therefore irrelevant. Now the variety and number of instruments for the IFM has increased. I have even seen round-tipped sticks on the Americans to knead the area between the shoulder blades. In general, all this can be found on the Internet without any problems.

Is it possible, for example, to replace these devices with improvised means? A tennis ball, for example?
No, tennis is too soft.There is such a sport in America as lacrosse. This is where the ball itself is larger and harder. Before specialized firms set up the production of all devices for the MFR, the Americans just used the lacrosse ball. And now on Amazon you can buy a pack of these balls specifically for the release. Again, it’s the CrossFitters who thought of using them as a tool to improve their results. CrossFit for Fitness went like a reformation for the Catholic Church (smiles). And although the CrossFit technique itself is ambiguous and not suitable for everyone, the part that deals with myofascial release and mobility (improving flexibility for exercise) has gone perfectly.

How popular is IFR now? Are there clients who come already with the understanding that this particular training is what they need?
The average man in the street often does not know. If we compare the two abbreviations TRX and MFR, then the first one is still more popular and well-known (laughs). But I think it’s all a matter of time. People don’t always remember abbreviations because not all are specialists. And then a lot of words: myo, fascia, release. But if you just ask: “Are they spinning on rollers in your hall? Yes, they are.Oh, and we too! ” It is easier for the average layman to understand when you simplify the terminology. Separately, only experienced users who are already familiar with this technique come to us at the MFR. We, as professional trainers, include the release in the client’s program, because we see the nuances that prevent him from performing the exercise normally. Indeed, sometimes a person cannot even sit down correctly due to the fact that the muscle is pinched. The MPF is then a great tool to release the clamps and perform the exercise with the correct technique.We can see immediately when the client has found the trigger zone. Because it hurts, and the person’s expression immediately changes (laughs).

How many halls can you find IFRs now?
All CrossFit gyms are definitely there. If we take network clubs, then this is purely individual and depends on the education of the coach. I suspect most instructors bring their own personal rollerblades to class. Just from my personal experience, I know that not all clubs meet innovation. But if the trainer uses MFR in his work, then his level is good enough.And if he refuses it, then he has no desire to learn. Because a good tool like myofascial release is impossible to miss. It’s like led lighting. You can, of course, continue to screw in the light bulb, but you will be known as a retrograde and lose more money. And in the case of MFR, you may not use it, but you will spend more time and even risk getting injured.

When did you first hear about this technique?
Probably 5 or 6 years ago.But this is rather an inquisitiveness of the mind and knowledge of the English language. Because all the sources I read are Western. I am always interested in new products and delve into the topic. With us, basically, if the guys are not fluent in English, then all the information is obtained from Russian sources. After all, what appeared there, only then comes to us. It’s easier for me, because I’m one step ahead. But now there are already many trainers who immediately focus on Western fitness. Because it is America that sets all trends and directions.This is due to the fact that there is a very large market for fitness services, everything superfluous flies away and only the most effective remains. The IFR appeared there and has remained until now, since it is simple and accessible to everyone. Now in Ukraine they are already conducting courses on this methodology for trainers. These are often companies that sell release equipment.

Any recommendations on what to wear for your workout?
It is best if the garment is close to the body and does not wrinkle. After all, the very specificity of the work is such that you need to go deeply over the muscles.This can be done either directly on the skin, but bruising may appear, or in clothes that fit. It is desirable that the sleeves are long and the fabric is thin, in the form of a compression, in order to better stretch the body.

Are there any contraindications?
Exist. Because some of the positions when doing MFR are not entirely easy. Therefore, for people who have intervertebral hernias in an inflamed state, it is better not to address this, or to be released only in an upright position.Any injuries and inflammations of the musculoskeletal system or if you have arthrosis of certain joints are also contraindications. This technique is more aimed at healthy people who have some kind of discomfort in the muscles. Or athletes who have achieved these sensations by training. People with any pathological conditions should not be engaged.

Are there any contraindications during pregnancy?
During pregnancy, it is undesirable to warm up the muscles in the immediate vicinity of the pelvis, since it entails blood flow.