Tune Up Fitness - Gluteal Plow Self Massage

To better sense your stance, the gluteal plow will help you feel your way into your standing position. As we sit, our glutes fall asleep and are stretched, when we stand-up we frequently ‘take our chair with us’ and go on about our day. Our sleepy muscles don’t fire well. This move will help bring your attention to your posterior postural muscles and put your glutes back where they belongs for more efficient standing and moving.

For more sequences read our article on Posture: The Dynamic Way Your Body Organizes Itself: https://www.tuneupfitness.com/blog/po...

This video excerpt is from Walking Well with Katy Bowman and Jill Miller - a 6 hr+ course on mechanics of walking well: https://try.tuneupfitness.com/walking...

 

 

 

Tune Up Fitness - Ease Calf Tension "Calf Capobianco" Massage Ball Rollout

The length of your calf muscles has a whole-body effect on standing and walking. The longer and stronger the calf muscles are, the easier your stride will be. Shorter calf muscles can create tensions all up the back body and can cause an array of tensions from back pain to headaches. Follow along with Jill as she rolls you through a luscious calf rollout designed to help relieve those tensions plus give you more range of motion in your ankles and feet.

This sequence unlocks trigger points within the calf allowing mobility in the foot, leg and thigh.

This video excerpt is from Walking Well: A Stepwise Approach to an Everyday Movement with Katy Bowman and Jill Miller.

Learn about the Walking Well program here: https://try.tuneupfitness.com/walking...

Read Posture: The Dynamic Way Your Body Organizes Itself: https://www.tuneupfitness.com/blog/po...

Tune Up Fitness - Is Hip Tilt Affecting Your Posture?

Are you a Pelvic Thruster? Do you stand with your pelvis forward of your hips?

When the pelvis rests forward at it end range of motion, it can lead to back pain, SI joint pain, knee and thigh pain. In this video, Jill show us how to check the amount of pelvic thrust we have by using a cell phone cord.

Follow along with Jill as she demonstrates Pelvic Rocks. This exercise will help reposition your body and your proprioception so you can stand with better awareness and more comfort. Link breath with movement to help calm the nervous system.

Read the full article: Posture: The Dynamic Way Your Body Organizes Itself https://www.tuneupfitness.com/blog/po...

Tune Up Fitness - Best Uses for Old Massage Balls

Got some well-worn therapy balls? With time and consistent rolling the self massage balls will soften. Throw them out???! NO!

Studies show that the softer the tool, the deeper these tools can permeate the fascial layers because they won’t illicit the muscle bracing response (tension). Use your well-loved therapy balls on your face, feet, hands and highly sensitive areas of your body. Your body will be nourished and thankful.

Tune Up Fitness - Freestyle Posture Play with SMFR

Self Massage Ball Play! Check in with your posture then use your own body sense to determine how and what to roll. Feel into the nooks and crannies. Move, play, breath… listen to what you knead!

Read Posture: The Dynamic Way Your Body Organizes Itself: https://www.tuneupfitness.com/blog/po...

Tune Up Fitness - Forward Head Position (FHP) SMFR Rollout

If you’re someone who works at a computer or uses a phone, you might have forward head posture. This position, where the head rests forward of the shoulders, contributes to lengthening of the posterior muscles of the neck, shoulders and back that can lead to neck aches, back aches, and headaches. Conversely, the anterior muscles of the neck and chest shorten or tighten causing us curl into ourselves. Follow along with Jill as she leads you through some of her favorite moves designed to bring your brain over your heart and reset your shoulders and arms for a more comfortable upright stance.

Read Posture: The Dynamic Way Your Body Organizes Itself: https://www.tuneupfitness.com/blog/po...