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More evidence for self-massage in improving flexibility⁣ ⁣ The world is full of information and it's not so easy to sort through it all. Just take a look at the world of nutrition and how easy it is to find evidence-based opinions on opposite ends of the spectrum - even for me, someone who works in healthcare, knowing what advice is actually sound advice is often a tough call to make.⁣ ⁣ In the physio world, the widely varying professional opinions on rolling always leave me a little surprised.⁣ ⁣ But then again, a 2017 survey of >500 healthcare students in the USA found that more than 50% reported never receiving any education on the topic (Cheatham et al, article in press) so it's easy to understand why the opinion isn't as unified as it should be.⁣ ⁣ The latest study arriving in my inbox comes from Capobianco et al, 2019 from the Journal of Sports Science. The study was fairly simple - 2 treatment groups: Group #1: 30sec calf stretch, 30sec rest, 3 reps. Group #2: the same stretching protcol in addition to 60sec of self-massage using a lacrosse ball/peanut apparatus x3 reps. A digital goniometer measured ankle moblity immediately before, immediately after and 5 minutes after the treatment.⁣ ⁣ The gains? In the stretch only group, ankle mobility increased on average 3.1° or 9.6% vs 6.2° or 20.7% in the self-massage group - that is, basically double the amount of gain.⁣ ⁣ As the research continues to emerge to form a unified picture, hopefully so too will the opinion on general self-care. This vids for the tricep but the concept can be applied wherever you need it. As I always tell my guys if I feel rolling needs to be a part of the program - it'll hurt, but it'll be worth it.⁣ ⁣ #elbow #elbowpain #elbowinjury #elbowrehab #tenniselbow #throwing #pitcher #baseball #tricep #foamroll #foamrolling #rolling #flossing #physio #physiotherapy #physicaltherapy #exercise #rehab #rehabilitation #health #fitness #movement #mobility #flexibility #athlete #workout #warmup #recovery

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rodrigocatraca. 1994. Eu tinha 8 anos. Estava na segunda série. Foi a primeira vez que

1994. Eu tinha 8 anos. Estava na segunda série. Foi a primeira vez que entrei num cinema. Meu pai, meu irmão e eu no shopping Eldorado em São Paulo. Engraçado como algumas coisas deixam marcas mais profundas. Tudo me é muito vívido ao lembrar disso. O cheiro do cinema. Meu pai comprando lanches, nos iniciando na tradição dos Echeverria de comer no cinema. Meu irmão, um ano mais novo, mas com 300w de energia a mais do que eu corria sempre que possível no cinema. A enorme sala. O som alto. A tela enorme... Pouco dias depois fiz um desenho do simbra para a escola e sai, nos já extintos, jornais de grêmio estudantil. Minha mãe mostrava para todos que entravam em casa, "Olha, meu filho que fez!". Eu ria envergonhado. Não existe uma grama que eu não me lembre sobre esse filme e tudo que ele me causou. #lionking #reileao #disney #fanart #leao #sketchbook #originalart #warmup

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When you are getting ready for the race no matter what and just before the start the organisators have canceled the prologue because of the weather 😒 #cycling #roadcycling #cyclist #roadcyclist #raceday #upset #canceledstage #rainyday #heavyrain #noexcuses #warmup #rollers #instacycling #instarain #lifebehindbars #gohardorgohome #prologue #nevergiveup #motivated #OSMOSCycling #engine

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hmf_trainer. No idea for a warm up and work on the stability at the same time? Try

No idea for a warm up and work on the stability at the same time? Try this 2 or 3 sets. #personaltrainer #hmfraiture #trythis #warmup #workout #strengthandconditioning #plyometrics #prehab #outdoorworkout #fitness #physiotherapy #balance #coach #coaching #personaltraining

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merekregan. The warm up is such an overlooked part of the workout. Warming up can

The warm up is such an overlooked part of the workout. Warming up can help prevent injury and optimize performance. Are you doing the right thing and getting a proper warm up in? . Here’s how I structured today’s brief warm up before chest/tri day . 1. Active pec stretch (stretch) 2. Scap push-up (activation/stability) 3. Shoulder touches (stability) 4. MB chest pass to push up (activation) . . . . . . . . . #warmup #strengthtraining #health #workout

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tinker.hulk. Been a while since my warm-ups looked like this. It’s *only* 100kg but

Been a while since my warm-ups looked like this. It’s *only* 100kg but that has even felt awkward, uncomfortable and sluggish lately. Force-feeding some extra carbs today seems to have done the trick 🍚✨ . Nine weeks to try and build myself a birthday PB! 🎁🏋🏻‍♀️ . I say *only* because I know there are people out there working towards 100kg as their 1RM and here I am making out like it’s nothing. Don’t want to make anyone feel crappy, everything is relative ✌🏼 . #strongwoman #girlswholift #deadlift #deadlifts #gym #fitness #warmup #happy #carbs #fatigue

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thevirtualcanvas. Some sketches from the story I'm writing. It was nice to just draw loo

Some sketches from the story I'm writing. It was nice to just draw loose and relax with it. #art #artist #pencil #pen #writing #warmup #colour #dynamicposes #emotion #interactions #sketchbook #leuchtturm1917

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You can expect a #warmup and #skills practice before every workout! Our coaches aim to give you something every class to take away, making you more #efficient #effect and #safe 💪 #resultsforlife #wintheweek #movemorelivemore #fortcollins #fitnessfortcollins #foco #funfitness

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This Day In Sports History - - - Visit link in bio to subscribe to The WarmUp Daily Newsletter. Sports News Without The Hassle.

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From experience and plenty of conversations with other gym enthusiasts, shoulder injuries plaque most people with varying degrees of severity. Out of all of the shoulder warmups I have tried, these resistance band standing shoulder presses have done the most not only to prevent further injuries to myself but improve my overall shoulder health as well. To start I recommend and light weight resistance band, step back until you feel a light tension then proceed to the warm up. I usually do about 3 sets but depending on how your body responds you can adjust accordingly. #strengthtraining

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clovieira.interiores. O friozinho do inverno ainda rondando e nada melhor que um fim de tard

O friozinho do inverno ainda rondando e nada melhor que um fim de tarde em volta de uma lareira outdoor, ou “fire pit”. Aproveitamos essa inspiração pra aquecer o inicio da semana! (foto pinterest). #inspiração #lareira #aconchego #warmup #areaexterna #decor #outdoorliving

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Mid-Upper Back Stretch, great for opening the lats - you should be feeling this stretch from the mid back, around and under your arm (near the back of the shoulder and down the back of the arm). . A good idea would be to perform some light foam rolling on the lats and some soft tissue work with a lacrosse ball to the posterior side of the shoulder and arm to aid in breaking up adhesions and elongating the muscle fibers. #prehab #mobility #stretching #backstretch #warmup #exercise #toning #classes #fitness #weightloss #fatloss #musclebuilding #workout #trainer #personaltrainer #weighttraining #gym #privatetraining #health #wellness #weightlossjourney #training #holtsville #ny #longisland #suffolk

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Skipping as a warm up for hit and strike tonight Great way to get the heart pumping... Then we go on to active stretching and mobility before we workout... #warmup #keepfit #skipping #theriggym #bishopsstortford #stortford #eastherts #gymlife #training #theriggym #thaiboxing #thaistyle #coaching

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🧘🏻‍♀️ Mobility Monday 🧘🏻‍♀️ ❗️Take a look at our YouTube Channel ❗️ Our channel includes demonstrations and descriptions of a wide variety of exercises, including this “Poolside Warm Up”. This warm up was specifically designed for our swimming groups to complete prior to their swim session, but is also ideal for anyone who has minimal space and equipment. It follows the RAMP warm up protocol (Raise, Activate, Mobilise, Potentiate), check out our Theory Thursday on this for more information. Additionally, to learn more about the scientific principles of strength and conditioning, book onto out Strength and Conditioning Level 1 course, the next one is just NEXT WEEK! Find us on Billetto and search “Performance Herts” to book your place.

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Sea omh . . . . #picoftheday

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thesportyogi. RELEASE TIGHT GLUTES⠀
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A great recovery stretch using a wall to rele

RELEASE TIGHT GLUTES⠀ .⠀ A great recovery stretch using a wall to release tight glutes and hips. Our hips are an areas where we drain a lot of toxin our of our lymphatic system. This flexed position is also a great parasympathetic trigger, allowing you to make the most out of this stretch and time while you recover from your activity in the day.⠀ .⠀ Tag someone who could do with using this as a recovery tool.⠀ .⠀ 𝗣𝗥𝗘𝗣𝗔𝗥𝗘 | 𝗣𝗘𝗥𝗙𝗢𝗥𝗠 | 𝗥𝗘𝗖𝗢𝗩𝗘𝗥⠀ .⠀ .⠀ .⠀ .⠀ .⠀⠀ .⠀ #TheSportYogi #prepare #perform #recover #stretching #mobility #balance #flexibility #yogi #yoga #warmup #release #strengthandconditioning #gym #personaltrainer #personaltraining #fitness #fitspo #healthy #instafit #sportperformance #elite #sport #highperformance #recovery #injury #prevention⠀ @yoga.sequencing @inflexibleyogis @gymfacts @gym.advice @niketraining @squatguide @undergroundgyms @reflexnutrition @maryochsner

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avantika_mann. This is what i do after my workout.. simple excercises just to warm my

This is what i do after my workout.. simple excercises just to warm my body down.. This one is for hamstring, butts and includes a little bit of stretching .. also can be done to warm up the body.. A lot of girls ask me excercises to reduce belly fat. I'm soon gonna share it with you all. #fitsansaar #stretching #warmup #warmdown #fitnessworld #fitnessmotivation #fitgirls #motivation💯

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