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Pilates Core Flow – Intermediate/Advanced Level

Pilates Core Flow – Intermediate/Advanced Level

What do you do when you don’t have enough time to work out? You carve out 30 min for this video. You can find this time in the morning, during lunch or before going to bed. Give your body just 30 min to get stronger and healthier. The truth is that you don’t need long exhausting workouts that leave you feeling wiped out in order to stay in shape. You need consistency to stay on track and proper nutrition to fuel your body. Just 20-30 min of functional exercise 5-6 days a week will build the muscle while good clean eating will give you the energy throughout the day. However, if we have ONLY 30 minutes to work out we

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12 days of Christmas: Full Body Pilates Workout

12 days of Christmas: Full Body Pilates Workout

This is not your ordinary Pilates workout. Get ready to have some fun with this 12 Days of Christmas Cardio Pilates workout. It features classical Pilates exercises in a modern flow with heart-pumping cardio blasts. This workout will help you strengthen your core, work your upper body and tone your legs all in under 40 min. You will work every muscle in your body while also perfecting your technique of each movement. It’s a perfect workout for the days when you do not have a lot of time but would like to get a full body workout that will leave you feeling energized and refreshed. But before you get started with the workout take a few seconds to read the

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Lower Back Release for Strong Core

Lower Back Release for Strong Core

There are two major reason why most people decide to strengthen their core: Get strong core to flatten stomach. Strengthen core to prevent or eliminate back pain. Regardless of which camp of core “enthusiasts” you fall in, we can all benefit from some gentle release for our lower and upper back. In fact we often work so much to strengthen all of our muscles that we forget that we need to give them rest and learn to RELEASE them. Lower back often suffers the most from long hours of sitting OR hours of ab exercises done with poor form. When we learn to release the tightness built up in the back of our bodies we can improve our form during

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Chest Release to Correct Posture and Open Up Tight Pecs

Chest Release to Correct Posture and Open Up Tight Pecs

Correct slouched posture by releasing chest muscles using sFera massage balls. Trigger Points in the Pectoralis Major and Minor cause tightness and shortening of this muscle group. As a result the shoulders are being pulled forward creating a round-shouldered posture and sponsoring Trigger Point creation in the back muscles. It is needless to say that hours spent behind the computer with bad posture (head forward, shoulders rounded) are detrimental to the health of the Pectoralis Major and Pectoralis Minor. Young mothers are also at risk of developing Trigger Points in this area as they are nursing and caring for the baby. Carrying a heavy backpack that makes you lean forward to lighten the weight of the load can be another

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Forearm and Hand Release to Relieve Wrist, Elbow and Hand Pain

Forearm and Hand Release to Relieve Wrist, Elbow and Hand Pain

Release trigger points in the forearm muscles to relieve wrist, elbow and hand pain. You will need a wall to lean on, a table and sFera Massage Balls. Of all the muscles that you have thoughts about releasing forearms are probably the last ones. In fact, many people are not aware of any tightness or muscle knots in their forearms until they discover pain in the elbow or wrist. Many people live many years with occasional numbness or tingling in their fingers without ever giving these symptoms any attention. “Tennis elbow” and “carpal tunnel syndrome” are two terms that get thrown around a lot if there is any pain in the elbow or wrist. However, all of these symptoms can

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Upper Arm Myofascial and Trigger Point Release to Increase Range of Motion and Relieve Pain

Upper Arm Myofascial and Trigger Point Release to Increase Range of Motion and Relieve Pain

Simple self-massage for the upper arm muscles (deltoid, triceps, biceps and brachialis) to increase range of motion, speed up athletic recovery and relieve shoulder and elbow pain. You will need a wall to lean on and sFera Massage Balls. Trigger Points in the Muscles of the Arm often refer pain to the hand and elbow. Any injury, repetitive stress in the workplace, carrying heavy bags or lifting weights can set up Trigger Points in this area. The pain from the Triceps, Biceps and Brachialis Trigger Points will often manifest itself in the elbow making most daily activities very uncomfortable. Bebefits of the Upper Arm Muscle Relase Improve athletic performance and prepare muscle for strengthening. Relieve elbow and shoulder pain. Increase

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Infraspinatus Trigger Point Release to Relieve Front Shoulder Pain

Infraspinatus Trigger Point Release to Relieve Front Shoulder Pain

Increase range of motion in the shoulder area by releasing active and latent Trigger Points in the Infraspinatus and Teres Minor muscles. You will need sFera massage balls to perform this release. Both Infraspinatus and Teres Minor are rotator cuff muscles and they play a huge role in our ability to lift and rotate our arm. Trigger Points in the Infraspinatus cause deep ache in front of the shoulder that feels as it was coming from inside the shoulder joint. Tightness in the Infraspinatus that harbors active Trigger Points usually causes tightness in the other rotator cuff muscles. When not treated, this rigidity can cause “frozen shoulder” symptoms that completely limit the movement of the arm. Working at a job

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Relieve Neck and Shoulder Pain by Releasing Trapezius and Supraspinatus

Relieve Neck and Shoulder Pain by Releasing Trapezius and Supraspinatus

Find relief from neck and shoulder pain by releasing Trigger Points in the Supraspinatus and top portion of the Trapezius muscle. You will need a wall corner and sFera Massage Balls. Supraspinatus is a small muscle buried under a thick fold of the Trapezius muscle above the spine of the shoulder blade. This muscle is a little awkward to get to but it is definitely worth the effort that you will put into accessing it. Trigger Points in the Supraspinatus as well as the Trapezius (which covers this small muscle) can be the primary cause of deep shoulder pain and tightness in the neck area. Carrying heavy loads with straight arms or working with the arms overhead for long periods

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Head and Neck Release to Relieve Tension Headaches

Head and Neck Release to Relieve Tension Headaches

There are many small muscles on the back of the neck that are key players in the movement of the neck and head. Covering each muscle individually goes outside of the scope of this guide. Trigger Points in different neck muscles that can be accessed safely and  effectively by massage with sFera balls are localized near the base of the skull. All of these Trigger Points will cause pain in different parts of the head ranging from deep migraines to temple headaches. They can also be a source of stiffness in the neck. Suboccipital Muscles are a group of small muscles at the base of the skull that usually harbor numerous Trigger Points even in people who do not suffer

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Tight Back Release and Stretch to Relieve Back Pain and Improve Posture

Tight Back Release and Stretch to Relieve Back Pain and Improve Posture

Is your back tight? Do you want to improve your posture? This trigger point and self-myofascial release technique will help you release muscle knots in the paraspinals (muscles that run along the spine.) You will need sFera Massage Balls. Exercises in this video will help you open up your back and enjoy more flexibility in your torso. It’s a great idea to follow up this video with a core training workout (try this one) to create a strong foundation in your body and prevent future episodes of back pain. All spinal muscles become extremely vulnerable if the abdominal muscles are weak and deconditioned. Any sudden movement, bad twist, heavy lifting (especially with a bad technique) can cause an injury to

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