Upper Body Foam Rolling 

Fitness, foam rolling, health
Upper Body Foam Rolling
Watch the video on my Instagram page: @kiz489 Upper body foam rolling video
Thoracic – trapezius/rhomboid:
Gently lay over the foam roller placed direct under your mid back. With arms crossed and feet firmly on the ground, lift your hips shifting your body weight onto the roller and gently roll back and forth from the top of your shoulders to the bottom of your rib cage. If you find and tight, sore spots, hold there for a few seconds then continue rolling.
– Latissimus Dorsi:
Start under armpit in side lying, gentle apply your body weight over roller and start with small arm movements side to side. Work up to shifting your weight over the roller, moving the roller up and down the side of your body. This is a very tender area.. Take it easy!
– Pectoralis: 
As above, gently lay over roller but lying on your stomach. You will require the roller on an angle and right under the shoulder and arm pit. Gently lay over it and apply down body weight. Gently move your arm in a windscreen wiper motion. When you can build up to it, lift your body and gently roll over the pec. Can be very tender, so be gentle!
– Spine, Supine lying- chest stretch & spinal decompression:
Using a long roller, gently sit at the end of the roller so your lower back makes contact, slowly lay back so all of your back is on the roller and your head is resting on it also. When you have your balance, stretch your arms out to the side with palms facing up. You may notice an arch in your back and tightness I your chest. You can stay here for as long as you like. I recommend a minimum of 5min. You will notice the arch decreases and the chest tightness will decrease.
Continued on from lower body foam rolling post..
The function of Fascia is to give our body structure. Imagine strings in a tennis racquet. A pull or tightness will change the way the entire structure is functioning.
Fascial  dysfunction can:
– crowd or pull joints
– create abnormal strain patterns
– poor alignment
– nerve entrapment
How to treat fascial dysfunction?
– stretches
– direct pressure
– Myofascial release (foam rolling/spikey ball)
– superficial & deep tissue massage
Myofascia is the fascia outside or around the muscle. Myofascial release can take 3-5 min for fascia to release. Can take minimum of 90 seconds for fascial network to respond to foam rolling/spikey ball. Be gentle & take your time, if you experience pins & needles, hot, shooting pain, stop!
 For any questions, follow my Facebook page Kiz Fitness and Health
Happy Easter x

My Fav Lower Body Stretches


Lower Body Stretches

Today’s post is my favourite Lower Body Stretches.. Post leg day!
Now I do a lot more stretches but I find these either work the best for me or I just enjoy them because I can chill out (after the initial tightness subsides)

Top Left: hamstring and inner thigh. You want your bottom right against the wall and legs up, slowly lower them down to were you can feel the stretch but not pain! Good for a minute or 2 and you will notice that as the muscle relaxes and assistance from gravity, that your legs will drop down.

Top Right: Hip flexor stretch, my hip flexors are ON all the time, they are very tight and I have to ensure when I do abs that I don’t over use them. I do this stretch because I need it to keep my pelvis in the correct position and prevent increased lordosis. How to do it: with one leg in front, you are kneeling on the other. You push your hip forward until you feel a stretch in your hip. For a deeper stretch, grab the foot and pull it towards your bottom of the knee you kneel on. Make sure your are pushing the hip forward and keeping your chest up.

Bottom Left: Quads/hip flexors: once again, super tight. You want to start this one in just one leg. With one leg out in front, you bend the opposite leg under do your foot tucks to the side of your bottom. Gently lean back so you are putting weight on your hands behind your hips, weight until it is comfortable and then move back onto your forearms. If you can, gently layback so your back is on the ground. Feel under your lower back. Is there a big gap? This is due to tightness, you will notice after a minute it should decrease. Regular stretch will decrease this gap. Gently unravel and swap sides.
Advance: same process but both legs bent. Be gentle and slow controlled movements with this one!

Bottom Right: Calf/ hamstring stretch:
Downward dog, Criss one leg over to put more weight into the stretch, aim to get the heel to gently move towards the ground. Repeat on other leg.

What stretches do you find work best for you?