Tuesday, October 17, 2017

Benefits of Castor Oil Packs for Healthy Living

Over the past couple years I had heard about castor oil packs and being beneficial for women's health issues.  I'd never thought to try them out until recently as I've increasingly been under suspicion of Endometriosis.  I've dealt with very painful menstrual cycles for at least the last five years.  I'd never really had painful menstrual cycles or any abnormalities related to my reproductive health until about five or six years ago when there was a sudden and abrupt change in my cycles.  The change coincided with my stopping hormonal birth control.  I decided I wanted to cleanse my body of unnecessary medications.  I felt like being on hormones was not a healthy or natural state for my body and the medications may be contributing to some of the issues I was experiencing as my thyroid function was deteriorating.  I sought out other means for birth control and discovered the Fertility Awareness Method, which is a natural form of birth control based on a woman's menstrual cycle.  It requires a lot of research, learning, and commitment to tracking your monthly cycles by taking your temperature once a day upon waking and charting some very fundamental factors throughout the month.  It can be overwhelming in the beginning but absolutely worth it.  The amount of information women's bodies are capable of relating when you know how to interpret the information is amazing.  I wish every woman was educated in having to learn about FAM.  It amazes me when I meet women and they know very little about their own bodies.  If you're interested in learning more about FAM, I highly recommend picking up a copy of Taking Charge of Your Fertility by Toni Weschler.  This is seriously the holy grail of FAM books. Charting has also been made easier in the digital age with the wonderful use of apps. I use Kindara for my own charting. I even have the Kindara Wink thermometer which automatically downloads my temps into the app.  I've been using the Wink thermometer for about a week and a half and will plan to write a review on it in the near future. 

So in the world of FAM, castor oil packs (COPs) are very widely discussed as being beneficial to women's health.  Castor Oil is derived from castor seed.  It has a long history of medicinal healing uses.  The COP is used as a topical therapy.  You can easily purchase a kit on Amazon that includes all the necessary items to create your pack.  To use a pack, you can go the less messy route by applying the oil directly to the desired area of your body and then covering with the flannel cloth, then plastic covering, then a heating pad.  The oil can stain so it's stressed to take precautions so as not to get the oil all over anything you don't want ruined.  The oil is also thick and sticky like honey.  You can easily get a little silicone kitchen brush from the local store to aid in spreading the oil over the desired area of your body.  GLAD also sells plastic cling wrap which would work perfectly to seal the flannel cloth so the oil does not stain your heating pad. 

So, I decided to give a Castor Oil Pack a try to see if I personally notice any of the benefits that are widely claimed.  Within 5-10 minutes of my first session, I needed to have a bowel movement.  I marked that as being successful and I'm a quick responder.  I have recently gone low carb with my meals so if you're also a low carb patron, then you know if you have any carb binges that things in the intestinal area tend to slow down.  Like a dietary punch to the gut.  A few days prior to using the COP and the day of, I had indulged in some high carb food items.  I was feeling bloated and just the general carb fatigue.  My COP fixed things right up.  I'm going to work my way up to the one hour increments and use the packs three times a week.  In addition to using the pack, I plan on incorporating my Bed of Nails acupressure mat for total relaxation.  I'm still using the Bed of Nail sporadically to help with sleep.  For more information on the Bed of Nails, read my blog post: "Acupressure Bed of Nails for Pole Dancers and Aerialists?"

After all these great claims and my quick response, I decided to sit down and write out this blog.  I did a little research as I wanted to know more about the claims of COPs and some of the skepticism.  I came across a couple studies conducted that actually support the beneficial claims.  One was conducted in two nursing homes on elderly patients in Manisa, Turkey (https://www.ncbi.nlm.nih.gov/pubmed/21168117).  The study's focus was on aiding in alleviating constipation.  The study concluded that the COPs decreased symptoms associated with constipation and may be used for controlling the symptoms of constipation.  While there are many claims benefits of COPs, below I've listed a few I have found online:
  • Improves immune function
  • Boosts circulation
  • Helps balance hormones
  • Heals dry, irritated, sunburned, acne prone skin
  • Relieves constipation
  • Helps grow hair
  • Relieves joint pain
  • Supports ovary and uterine health
I'm going to continue to experiment with my COP and keep track of any changes that I notice along the way.  Have you tried castor oil?  If so, feel free to comment and let me know how you used it and how it worked for you. 

Tuesday, October 10, 2017

Stability Ball Chair for the Office

My office desk chair disappeared over the summer while my clinic flooring was being waxed.  So as I started off the new school year in the health clinic, I spent the first week on a stability ball that was part of a healthy initiative a couple years ago where students were given in place of regular chairs.  I really liked the use of a stability ball in place of a regular office chair.  The only issue I had was the frequent need to scoot away and stand when attending to my patients. I found my ball rolling away or not being in the position that was conducive to working. I did a little research online and found stability ball chairs with wheels.  After much consideration, I went ahead and ordered another stability ball with it's wheel base.  (It seems buying just the base is nearly impossible unless you want to spend an unreasonable high price).  Once my fitball chair arrived, I took the current stability ball I had been using at my desk and placed it into the chair base.  My current ball was a little on the tall side so I ended up pumping up the ball that came with the base. 

Since using the fitball chair, I haven't experienced the typical hip pains associated with long sitting in an office chair.  My back also feels better throughout the day. I'm able to lean side to side or in different positions for frequent stretching throughout my work day.  I'm not really a bouncy person so I don't typically bounce on the chair all that often.  Fitball chairs claim to build a healthier back, align the spine, relieve pain, and improve overall well being. While I agree with some of the claims, I also found that certain desk modifications can add to the benefits of any office chair scenario such as raising or lowering your computer monitor to allow proper alignment of your back and neck at eye level.

Some major considerations for my fitball chair purchase were whether or not I'd need the back support for my chair.  I opted to order the backless version as I didn't see the benefit of the chair back when I didn't see myself sitting far back enough to make use of it.  I also wanted to make sure the chair could be used with my desk cycle. (For more information about the Desk Cycle, read my Desk Cycle for Your Sedentary Work Day.) I had to test out whether the Desk Cycle worked with the fitball chair once I got my chair delivered.  I did a test run at home with the Desk Cycle and found it worked perfectly. 

I've been using the fitball chair for a month.  I am able to use my Desk Cycle without any issues.  I've also found myself engaging my abdominal muscles for little workouts throughout the day.  I do have to make sure that I don't slouch and round my shoulders. This has been the cause of major neck and upper back pain.  I may need to elevate my laptop computer so this will no longer be a problem.  I have plenty of nursing care plan books that I'm not using in my clinic so I think I will need to play around with those to see if that is truly the issue with my posture.  Overall, I'm really loving the chair alternative. 

Tuesday, October 3, 2017

October 2017 Pole Dancing and Fitness Challenges

✨✨ OCTOBER CHALLENGE! ✨✨ October combo challenge with @dredee1983 starts tomorrow! Excited to be giving away 3 prizes again this month! . To play, follow the steps below: 1. Repost the flyer and tag two friends to play 2. Follow the host @dredee1983 and tag in all your entries! Example videos will be posted 2-3 days before each combo day so check the host profile before each combo. 3. Post a video of your combos using the moves listed for each odd numbered day of the month. If the moves are too advanced for you, do videos of prep work for each move - that still counts! Use the hashtag #octobercombochallenge , and don't forget to tag the host! All entries must be received by November 3, 2017. Winners will be announced November 6, 2017. Winners must complete all combos as best they can for their level and will be chosen based on fluidity of transitions, good form, and musicality. . 馃弳PRIZES馃弳 1st place will receive a Darkside Fitness shirt 2nd place will receive a jar of iTac Pole Grip 3rd place will receive a set of TheraBand resistance bands ✨✨✨✨✨ Will be posting the first video later today! Happy poling!

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馃挜馃挜Are you guys up for another #challenge? Starting this Sunday, October 1st...馃挜馃挜 . Let's get strong in #October! 馃挭 The aim of this challenge is to showcase YOUR strengths. We want to see what makes you feel #strong , #sexy , #empowered . Challenge yourself with new moves, find variations of moves you are comfortable in, or simply take your go-to moves and find more fluid motion. The challenge will be different and personal for each individual! Take time to find music that moves you. 馃幎 Play with costumes, new attire, or props. 馃懐 We want to see your creativity! . . Most of all, have fun, encourage one another, and we hope you find some new #strengths this month! . . You will be submitting three videos per week in each of the categories listed on the flyer. Please use the hashtag #polestrengthchallenge in each post. Don't forget to follow our lovely sponsors, @elizabeth_bfit @rubberbanditz @poledancenation and @pedipleasers, and tag the sponsors and the hosts @forthelove_ofpole and @kristen.bethanie in all your posts! . All posts must be submitted by November 3, 2017. Winners will be announced November 6, 2017. 馃馃馃 . 馃挏 Happy poling! 馃挏

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STRENGTH & DOUBLES BLN LAUNCH 馃殌 TODAY! @anki.amanda @pole_stars_osnabrueck thank you for your awesome videos 馃挜CRACK THE CODE CHALLENGE - VIDEO EDITION We have exciting POLE NEWS and we want YOU to be a part of it! We are building a VIDEO catalogue of ALL CODE MOVES to include the largest and most comprehensive catalogue of FREE pole tutorials! In this IPSF CRACK THE CODE CHALLENGE, we invite YOU to teach pole to a global pole community of millions and growing! Help teach and shape the future the pole! We are looking for ALL LEVELS polers and it doesn’t matter which level you are, or how old you are, only that you can demonstrate the move correctly. _____ 馃帴HOW TO ENTER ___ 馃敼Choose your move from this month’s challenge 1st September - 30th September - FLEXIBILITY & DOUBLES (SYN) 馃敼Film your move making sure it adheres to the challenge rules 馃敼Download the IPSF drawing Stitch your video to the drawing 馃敼Post the high-quality video on Instagram with the following: 馃敽Code number and Code name 馃敽Tag @ipsfpolesports 馃敽Hash Tag #crackthecode & #ipsf 馃敽Your full name If your video is successfully listed in the catalogue on IPSF.TV your video will be credited with a post on Instagram and Facebook ___________ #polesports #polesport #polefit #polefitness #poledance #polemoves #poledancer #polemove #poledancing #poletrick #polechallenge #poletricks #poletutorial #pole #poledancersofig #poledancersofinstagram #polecombo #poleart #poledoubles #doublespole #poleduo #polemen #polekids

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KRAMA TELAS CHALLENGE ¡Krama Costa Rica te invita a participar al primer Telas Challenge en Instagram! Durante las dos primeras semanas de octubre estaremos compartiendo 14 fotograf铆as de nuestra profesora Majo Howell, apreciando el arte y el despertar de toda nuestra creatividad e imaginaci贸n para crear las mejores fotograf铆as! ¿C贸mo participar? -Debes tener un perfil p煤blico en Instagram (para poder ver tus fotos). -Compartir 1 post diario con la foto de la postura del d铆a (p煤blico) o su variaci贸n. -Usa los hashtags del challenge en cada fotograf铆a: #danzaaereakramachallenge y #aerialsilkskramachallenge ¡Expongamos al m谩ximo la imaginaci贸n, abramos nuestras mentes y exploremos los caminos del arte corporal de manera positiva para que el mundo en el que vivimos pueda observar de lo que podemos ser capaces! ¡Exp贸n al m谩ximo tus capacidades! Hosts: @aereayeterea @anincera @kramacostarica Patrocinadores: @origami_cr @macacocr @babyfacecr @Sularawear @KleanKanteencr @Sofisoaps @Cotiluactivewear @Nguvucr Se premia haber cumplido con las 15 fotos, creatividad, adem谩s de usar los tags y los host. POSTURAS: Dia 1: Monito Dia 2: Macaco Dia 3: Variaci贸n del Macaco Dia 4: Equilibrio de llave del pie Dia 5: Cuatro de llave de pie Dia 6: P谩jaro Dia 7: Buda Dia 8: Split Dia 9: Portaja Dia 10: Astronauta Dia 11: Sirena Dia 12: Variaci贸n de Split en la L Dia 13: Esther Williams Dia 14: Escorpi贸n Dia 15: TU POSTURA FAVORITA Nota: El nombre de la postura puede variar seg煤n donde practiquen telas, no hacer ninguna figura que no saben para prevenir lesiones, se pueden hacer variaciones. Premios: Primer lugar Una licra Macaco Un top Sulara Una Botella Klean Kanteen Un jab贸n y 1 exfoliante de SofiSoaps Una Calcamon铆a Krama Segundo lugar Un Short Cotil煤 Un Top Nguvu Una Clase de Skin Care por Baby Face Un jab贸n y Un exfoliante de SofiSoaps Una Calcamon铆a Krama Tercer lugar Un Leotardo Origami Una pulsera YoguiL煤 Un jab贸n y 1 exfoliante de Sofi Spa Una Calcamon铆a Krama

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Tuesday, September 26, 2017

Pinterest Fitness Series: Mini Ball 4 Week Routine

Welcome back for another round of my Pinterest Fitness four week routines! In this blog series I've taken all those pinned fitness ideas that I've been collecting to do "some day" and compiled them into a monthly challenge style routine where I've designated an entire routine for a specific day to be performed weekly for the duration of four weeks. Each month's routine will involve the same theme or piece of exercise equipment. 

To get started, I recommend choosing one day during the week where you can remain consistent for the course of the four weeks. These routines will be performed for four weeks consecutively. For this month's routine I have also included the frequency and how many rounds each exercise is performed.

This month I'm focusing on using the mini stability ball for my workouts.  I was first introduced to a mini ball in a ballet barre class.  I ended up purchasing my own ball from Pure Barre's online shop. You can also purchase a mini ball from Amazon. I'm really excited about this month's routines as I've been wanting to incorporate the mini ball into this series for quite awhile now. If you need to stay on track throughout this monthly routine, be sure to follow me on Facebook for my weekly reminder posts where I will feature the routine of the week. Also, feel free to tag me on Instagram so I can keep up with you progress. Let's get started!

Week 1
Booty Tone
Do 10 reps, 3 rounds
Week 2
Lower Abs
Do 10-20 reps, 3 rounds
Week 3
Inner Thigh
Do 12 reps, 4 rounds
Week 4
Booty Work
Do 10-15 reps, 3 rounds

Tuesday, September 19, 2017

Correcting Your Yoga Form

I came across the Instagram account ActionJacquelyn that showcases comparisons of proper and improper form of many of the staple yoga poses. I absolutely love what Jacquelyn is doing with her Instagram and just had to share for all my readers.  I think back as a beginner yoga student and remember being very conscientious of how I was engaging for proper alignment in poses.  I've taken a lot of classes in yoga and have found that not every instructor is able to communicate the intended form of particular poses.  Depending on the class, you may move through each pose at a quick pace and find yourself overwhelmed with trying to master each and every movement.  This can be a normal part of learning yoga. Unfortunately, it can also leave the student frustrated and more willing to give up. That's why I think it's important that there is the level of educational information out there for the ordinary yoga student such as myself.  The student that is not a professional yoga instructor but one that takes a class on occasion or once a week.  So enjoy the following snippets by ActionJacquelyn below and be sure to check out her account further for more similar form comparisons. 

✨Half Forward Fold✨Ardha Uttanasana✨ We flow through this move dozens of times in yoga and rarely stop to break it down. This is one of my favorite poses, because I love opening my chest and front body as I get Stretchy in my legs. - Correct ✅: 1️⃣There should be a little baby back bend happening when you are doing this pose. The upper spine bones compress and the front body opens. You can place the hands where you need to - on the floor, on the shins, knees, blocks - whatever works for you. 2️⃣Shoulders open externally and roll down the back. There's even a slight compression of the shoulders into the lats and side body. This allows for the chest to open. 3️⃣Chest and sternum lifts up and out and radiates like a ray of sun ☀️. 4️⃣Lower abs pull up and in. Ribs soften. 5️⃣Weight stays Forward over the toes. To behonest my weight could be a bit more forward now that I'm looking at this pic 馃檮 this will help fire 馃敟 up the use of the hamstrings - Incorrect ❌: 1️⃣Hunching the back like this is usually caused from inflexibility, so instead raise the level of your arms up to something higher like your knees, and even bend your knees slightly to help lengthen the spine. 2️⃣Since the back is hunched, the shoulders are rolling forward, and the back is being stretched, not the front of the body. 3️⃣Chest and sternum is not radiating like the sun ☁️ and not being stretched or energized 4️⃣Abs are pushing out and slack 5️⃣Weight is back on the heels, meaning the hamstrings are not firing. - Outfit @aloyoga #aloyoga | @getstretchy #getstretchy

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✨FIGURE FOUR✨ This is the best stretch for opening your hips, and lower back. If you are right though then you can do more harm than good sometimes. So I'm showing you how you can use a strap if you are really tight and find yourself looking like the bottom picture. - Correct ✅: 1️⃣ Before getting into the stretch, start lying on your back, place your hands on your knees and pull both knees into your chest. Feel the lower spine on the floor, and feel your tailbone on the floor. 2️⃣ Then grab a strap, place your left foot (flexed) over the right knee, and loop the strap around your right foot. Pull the strap in towards you to wherever is comfortable. 3️⃣ Lengthen the back of the neck. It should feel as though someone has their hands under your head and is gently pulling your head away from your shoulders, stretching the back of your neck. - Incorrect ❌: 1️⃣ Tightness in hips is causing the entire body to strain, especially underneath the neck and spine. The energy should be lengthening, not shortening. 2️⃣ Grabbing over the knee is not an ideal place to grab for this stretch. Instead thread the left hand through the left knee, and the right hand goes around the right leg, and grab either over the knee/shin of the right knee, or grab under the right knee. - To Modify even more ⚠️: Do this stretch against a wall, so that you're facing a wall and your right foot is placed on the wall. It provides similar support as a yoga strap looped around the right foot, but you might find it more relaxing because the wall will do the work for you instead. - Outfit @aloyoga #aloyoga | @getstretchy #getstretchy

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✨HOW TO DO PIGEON POSE✨This is one of my favorite poses because it is one of the most effective hip openers. 馃檶馃徑 It also stretches the front body, abdomen, groin, and psoas. - Correct ✅馃榿: • Arch of foot is flat on the floor (not to the side). • Hips are square and level. This starts with your back foot. You can tuck your back toes under to help spiral your thigh down. • Thigh spirals down. This will position your hips to the correct level. Your knee should facing the floor, not the side. • Shoulders are level, because the hips are level. - Incorrect ❌馃槤: • Back foot is laying on it's side. This will throw off the entire pose. • Hips are not square or level. Since the back foot is laying on it's side, it is rolling the entire leg in the wrong direction. • Thigh is spiraling outwards, causing the knee to facing sideways, and this is also putting your knee at risk. • Shoulders are not level, because the hips are not level. - More on ActionJacquelyn.com ✨ Outfit @aloyoga #aloyoga @getstretchy #getstretchy #pigeonpose #hipopener

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Tuesday, September 12, 2017

Low Carb Diet: Spaghetti Squash

I'm taking all my readers along with me on my low carb diet adventures.  This time around I've discovered another pasta alternative- the spaghetti squash.  This vegetable had quite the intimidation factor so I avoided it for such a long time.  And I can now say I regret that decision for waiting far too long to take the plunge and figure out this amazing vegetable.  It was surprisingly easy to work with and the result was quite delicious. 

I made my spaghetti squash with my regular red sauce.  I always get the Ragu Super Chunky Mushroom red sauce in a jar. It does not have onions listed on the ingredients list therefore it is deemed safe for consumption in my onion allergy household.  I also add cooked and chopped hot Italian sausage (also available in a mild and sweet version by Jennie-O). If you're wanting to dress up your spaghetti with a little more vegetable goodness, you can also add spinach and sliced black olives to your sauce.  Depends on my mood and how much prep time or ingredients I have on hand which determines the results of my sauce for the evening.  I have found that with my vegetable noodle choices that a little bit of sauce goes a long way.  Spiciness is also intensified as there isn't any flour to pull in and dull flavors like with traditional noodles. 

To prepare the spaghetti squash, chop both ends off. Then very carefully half the squash, spoon out the seeds, brush inside with olive oil, season with salt and pepper (optional) and place both freshly cut and de-seeded halves of the squash cut side down on a baking sheet.  I baked in the oven at 400* for 35 minutes.  Remove the squash (carefully as it slides around easily on baking sheets) and flipped over with kitchen tongs and allowed to cool for 15 minutes.  Once the squash is cool enough, I used my tongs to grip one half and a large dinner fork to scrape the inside of the squash creating noodle pieces.  Using my tongs, I grabbed some noodles and added to my bowl then topped with my sauce.  One half of a medium to large squash served two adults. 

The spaghetti squash is perfect for spaghetti type pasta dishes.  I do not think it would be great for chili or a soup noodle.  I feel like the zucchini noodles is heartier and would stand better as a chili noodle.  I plan on experimenting more with this as the season changes and we head into Fall.  The consistency of the spaghetti squash reminded me of stringy hash browns and I thought about using the uneaten portion of the squash from one night's dinner in a breakfast casserole as a potato alternative.  I will also experiment with this theory and post about my results in a future blog. 

Tuesday, September 5, 2017

Hello Physio Peanut!

Where has this little gem been all my life?  I recently online ordered a physio peanut from Amazon.com to participate in a mini Instagram challenge for circus athletes.  And...HELLO! I have fallen in love. The physio peanut doesn't look like much, but it certainly works wonders.  I have been using it pre-aerial work lately and have noticed a significant improvement in how I feel post training and teaching classes in the days following my workouts.  My biggest problem area was constant pain in my trapezius and neck muscles.  I've implemented specific exercises that target my lats and pec muscles and have found relief in my common problematic areas.  Below are a few go to exercises I have started to do pre and post workouts courtesy of Dr. Jen Crane of Cirque Physio. I can't believe I went all these years without a peanut.  I have started to recommend this essential tool to all my pole and aerial students. I've always used a foam roller and tennis ball however, the peanut gets into areas that both the foam roller and tennis ball never touch.  It's just not the same in my experience.  The peanut far surpasses the results I've ever been able to get with just a foam roller and tennis ball. While I still use the foam roller and tennis ball, my peanut has been essential for getting a more targeted release response.

Overhead shoulder mobility getting you down 馃槴?? Try this myofascial mobilization for lats and rotator cuff! 馃 This is a great drill to do as part of your warm up- it fires up your lats and rotator cuff, and gets them neurologically ready to do WORK 馃挭 1. Place peanut as shown, over any combination of the x’s. 2. Lie halfway between your side and on your back, so that your weight is directly over the peanut. 3. With your shoulder elevated to 90 degrees, move your shoulder from internal to external rotation. 4. Then, trying to keep your forearm as close to parallel to the floor as possible, move your arm up overhead and back down. ✨ You should feel a “hurts so good” sensation in the muscles directly under the peanut. You should NOT feel numbless/tingling or pain- if you do, move the peanut and try a different spot. It sometimes takes a bit of finessing to find the right spot for your shoulders, so make sure to try all variations of peanut placement! 10-15 reps of each variation on each arm is a great way to decrease muscle tightness in lats and rotator cuff before your workout!
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DAY 1️⃣ of the #PhysioFlexShoulderChallenge: PEC MINOR! The pec minor is a sneaky little muscle that connects the *front* of your shoulder blade to ribs 3, 4, and 5. This guy gets TIGHT and ANGRY when we sit a lot, do tons of aerial, or generally do anything with our arms directly in front of us- pec minor is part of the reason for the classically bad “rounded/forward shoulders” posture we so often have! Additionally, a tight pec minor causes SERIOUS injury risk, if not addressed before stretching. When it gets tight, and we stretch our arms overhead, we are WAY more prone to rotator cuff impingement and tears, and in general, stretching sessions are LESS productive with a tight pec minor 馃檯馃徎 For this challenge, you will need a peanut 馃, lacrosse ball, tennis ball 馃幘, dog toy 馃惗, or round piece of fruit 馃崕 to help release your pecs. 1️⃣ Put the lacrosse ball/peanut in the divot just inside your shoulder and below your collarbone (the part thats extra tender when you poke it!) 2️⃣ Find a door frame. Push the lacrosse ball into the door frame with your body. 3️⃣ Maintaining pressure on the lacrosse ball, bring your arm out to the side and overhead slowly. You can try out a variety of arm movements and see which feels the most productive! You should feel a “hurts so good” sensation with this release 馃拞馃徎 Do this BEFORE stretching your shoulders for a more effective stretching session! Do one set of 15 reps per side. 馃挭 YOUR TASK: In the next 24 hours, post a video of you doing this lovely pec release! Tag hosts, and use the hashtag #PhysioFlexShoulderChallenge! Then, tell us how you FEEL: did it make a difference in 1️⃣ your posture? And/or 2️⃣ your overhead mobility? Often, you will feel IMMEDIATE improvements in both of these aspects! BONUS points for involving friends, family members, and pets in the video 馃懐馃惗 Want to join us for the #PhysioFlexShoulderChallenge?? It's not too late ⏳ Submit your entry post, and you're IN 馃帀
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