Self Stretches

/Self Stretches

Self Stretches for performance enhancement, health, and mobility.

Tension Release Exercises (TRE)

Tension Release Exercises, or TRE for short, are exercises specifically designed to allow us to shake-off any underlying held tension. The premise is to pre-fatigue the muscular system in order to help us bypass the prefrontal cortex of our brain, which is where logic and reasoning reside, so the lower brain centers can release any [...]

By | August 31st, 2018|Exercise, Massage, Movement Integration, Self Stretches, Self-Care|0 Comments

3 Steps to Unlock & Activate Your Glutes

3 Steps to Unlock & Activate Your Glutes Movement of the Month | November 2017 Everyone needs regular attention to unlock & activate your glutes. Why? We sit too much and don't activate enough. With too much time sitting, our glutes get stuck together, shortened in a tight position, then inhibited. When tissue gets sticky it's [...]

3 Steps to Unlock Your Hip Flexors | Movement of the Month | October 2017

3 Steps to Unlock Your Hip Flexors Movement of the Month | October 2017 The hip flexors consist of multiple muscle groups ranging from the psoas and iliacus to the glutes, adductors, quads, and sartorious. The following stretches will specifically target iliacus, psoas, and quads including surrounding fascial networks. Step 1             [...]

FST Home Routine

The FST Home Routine is designed to help open your fascial networks and maintain your mobility between FST sessions, pre- and post-workout, and to enhance recovery. Stretch 1 has two parts: This move is called the Core 4 and is an effective way to open up the entire mass of glute tissue. Sit in side-sitting [...]

By | January 3rd, 2017|Fascial Stretch Therapy, Self Stretches, Self-Care|Comments Off on FST Home Routine

Self-Massage for the Thigh

One of the effects of repetitive activity, either athletic, recreational, or professional, is that tension builds in the quadriceps, hamstrings, and inner thighs. Think about any athletic ready position with a slight hinge in your hips. This stance automatically loads the thighs as well as the glutes in order for a movement reaction to be [...]

By | December 2nd, 2016|Massage, Self Stretches, Self-Care, Self-Massage|Comments Off on Self-Massage for the Thigh

Self-Massage for the Lower Leg

This is the second part of our self-massage series following part one which covered the feet. The lower leg is comprised of the calf muscle, or gastrocnemius and soleus, the peroneals which lie to the outside, shin or tibialis anterior and extensor digitorum longus in the front, and the deep toe flexors and arch stabilizers [...]

By | November 8th, 2016|Massage, Self Stretches, Self-Care, Self-Massage|0 Comments

How to Self-Massage Your Feet

The feet are the most obvious place to start with self-massage after a long day hiking, running, or working over long-distances and rough terrain. They endure hundreds of pounds of repetitive force in the often hot, wet, enclosed spaces we call shoes. They absorb shock, mold to uneven surfaces, and offer us a temporary connection point [...]

By | October 12th, 2016|Hiking, Massage, Self Stretches, Self-Care, Self-Massage|0 Comments

Self-Myofascial Release: Is it safe for everyone?

So I had an opportunity this month to write-up a post for a legitimate blog called the Fitness Handbook. They feature posts on a wide variety of topics by trainers and professionals who want to share their knowledge with others, and also compete with the massive amount of instagram "trainers" out there selling unreliable info [...]

By | February 13th, 2016|Self Stretches, Self-Care|7 Comments

Is every squat created equal?

squat alignment                       There is no argument. The squat is one of the most natural fundamental movements necessary for human function and survival. Squatting is necessary to lift objects from the ground, go to the bathroom, give birth, and move our bodies about [...]

By | February 9th, 2015|Exercise, Self Stretches|0 Comments

7 Reasons to Limit Your Chair Time

Floor Sitting Postures Modern life today is spent off the floor. With most beds raised off the ground, we wake up, sit in the bathroom, sit at the table to eat breakfast, then sit in the car to go to work, and sit at our desk. All of this repetitive sitting with days and months [...]

By | July 1st, 2014|Self Stretches, Self-Care|0 Comments