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Day 26: Shoulder Friction Massage

By Brent Kruel | May 20, 2020
Shoulder Friction Massage

Moving back to the shoulder today we tackle one of the more common sore and tired areas of our upper body, the back of the shoulder. Just like the neck and upper back this area resists a lot of strain in the form of forward flexion, especially since we all have a tendency to round …

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Day 25: Forearm Stretch

By Brent Kruel | May 19, 2020
Forearm Stretch

Today’s activity is for the forearm. We are going to stretch the front side of the forearm. This compartment is very busy. We use the muscles in this compartment to help us bend the wrist and fingers. The median and ulnar nerves are also mixed in with the muscles of this compartment too. This stretch …

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Day 24: Spine Stretch

By Brent Kruel | May 18, 2020
Spine Stretch

Today is a stretch day and our focus is on the spine. This is one of my personal favorites to do. It really feels like everything around my spine is relaxing when I do it. The idea here is to move slowly, get into position slowly and go as far as you can comfortably. We …

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Day 23: Foot Massage- Golf Ball

By Brent Kruel | May 15, 2020
Foot Massage Golf Ball

A surprise change to end out the week. Today we move to the foot. Some people experience some ache in their feet after sitting for long periods of time or after waking in the morning. This is typically referred to as plantar fasciitis. The golf ball is very good at allowing us to hold firm …

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Day 22: Upper Back- Lacrosse Ball

By Brent Kruel | May 14, 2020
Upper Back Lacross Ball

Back to the lacrosse ball. This thing is really good at working out those stubborn knots or areas that may need more precise attention than the foam roller can get to. The lacrosse ball is very good at allowing us to hold firm pressure in more localized areas of discomfort. Using this we can work …

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Day 21: Upper Back Foam Roller

By Brent Kruel | May 13, 2020
Upper Back Foam Roller

Today we are going to focus on a new area of the spine. This region, along with the neck, takes quite a beating when we are not keeping proper posture and staying in the same awkward position for several hours at a time. Using the foam roller is one of the simplest things we can …

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Day 20: Low Back- Lacrosse Ball

By Brent Kruel | May 12, 2020

Today we move from the soothing smooth jazz like self care of the foam roller to the full on arena rock assault of the lacrosse ball. The lacrosse ball is very good at allowing us to hold firm pressure in more localized areas of discomfort. Using this we can work on trigger points in the …

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Day 19: Glute Foam Roller

By Brent Kruel | May 11, 2020

Hopefully you are seeing some progress and relief from your issues as we build on these self-treatments for your low back. Using the foam roller is one of the simplest things we can do to help relive pain and tension in our soft tissues. It also has the added effect of rehydrating the tissues. Depth, …

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Day 18: Low Back-The Hip Flexor Stretch

By Brent Kruel | May 8, 2020

We’re going to finish out this week with another stretch. This time we are going to loosen up the front side of the hip. These muscle collectively are the hip flexors. The attachments of these muscles range from the anterior part of the lumbar spine, the pelvis and the femur. When this muscle group and …

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Day 17: Low Back-The Hamstring Stretch

By Brent Kruel | May 7, 2020

Today is a stretch day and our focus is on the hamstring muscle group. These are the big muscles on the back of your thigh. They actually attach to the ischial tuberosity which is on the ischium and is a bone of the pelvis. Why are we working this muscle for the low back? When …

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