Category: Yin Yoga
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Feb
17

Tight Hip Flexor Muscles

We made it – Day 5 of the latest Victorian Lockdown. This is the final video in this series. Finishing with one of my favourite areas. Tight hip flexors, I am sure we all have them. Sitting, cycling and running are great for creating tension.

Spiky ball exercises are used for the hip flexor (TFL) and quads. Followed by yin yoga for the hip and back. Yin yoga can be a gentle way to ease tension in the body and mind. In our online classes we commonly use the spiky ball to treat the muscle, followed by yin poses to work the fascia.

This sequence can be used alone or combined with the Yin Yoga for Hamstrings and Glutes for the hip area. These exercises have been selected to focus on the hip flexor muscles, particularly the tensor fascia latae (TFL). I constantly treat these areas as a Myotherapist. If you have any previous medical conditions, please check with your health practitioner.

Find out more about our online group classes on this page.

Myofascial and Sports Therapy specialises in Myotherapy, Remedial Massage, Sports Massage, Spiky ball release and Yin Yoga classes. We aim to reduce pain, increase range of motion and restore functional movement using a variety of techniques with a holistic approach.

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Feb
16

Relieve shoulder & neck tension

We have now reached Day 4 of the latest Victorian Lockdown. You may be working from home and sitting for increased periods of time. Decreased activity can create tension in the body and especially the shoulders. You might find yourself rounding your shoulders, with a less than ideal posture. You may also have headaches.

The exercises in this video will focus on the neck and shoulder muscles. You will need a spiky ball and lacrosse ball or a tennis ball and a pillow. We start by using the spiky ball on the spinal and rhomboid muscles. Then, moving to pec muscles to open up the chest. Finishing with stretches for the neck and shoulders (upper traps and levator scapulae).

As a Myotherapist, I frequently treat these muscles. This sequence can be performed during and after the work day, after long bike rides or long-distance driving. If you have any previous medical conditions, please check with your health practitioner.

Find out more about our online group classes on this page.

Myofascial and Sports Therapy specialises in Myotherapy, Remedial Massage, Sports Massage, Spiky ball release and Yin Yoga classes. We aim to reduce pain, increase range of motion and restore functional movement using a variety of techniques with a holistic approach.

Follow Myofascial and Sports Therapy

Feb
15

Yin Yoga for Hamstrings and Glutes

We have now reached Day 3 of the latest Victorian Lockdown and you may be sitting more. You may also have been exercising on the weekend and this can create tension in the body. Yin yoga can be a gentle way to ease tension in the body and mind and in this video we are focusing on the hamstrings, gluteal and adductor muscles.

This style of yoga focuses on the fascia of the body with long-held poses (stretches) and all on the floor. You can substitute a yoga bolster with a foam roller or pillows and small blocks for a rolled up towel or cushions. No previous experience is necessary. You move to the first point of stretch and certainly not the end-range. If you have any previous medical conditions, please check with your health practitioner.

This sequence can be used alone or combined with the yin yoga for restful sleep. These yin yoga poses have been selected to focus on the fascia surrounding the pelvis. I constantly treat these areas as a Myotherapist. Yin yoga for hamstrings can help restore length to the back of the body.

Find out more about our online group classes on this page.

Myofascial and Sports Therapy specialises in Myotherapy, Remedial Massage, Sports Massage, Spiky ball release and Yin Yoga classes. We aim to reduce pain, increase range of motion and restore functional movement using a variety of techniques with a holistic approach.

Follow Myofascial and Sports Therapy

Feb
14

Relieve sore calf muscles

Day 2 of Lockdown has fallen on a Sunday, which would normally be a long run, long ride or outdoor activity day for people. Hopefully, you managed to get outside for your 2 hours of exercise. You might have even run faster or cycled harder to increase the distance covered in that time. The result is, your calf muscles might be sore and feel tight.

This video utilises exercises to decrease tension and increase range of motion utilising a spiky ball and lacrosse ball for the plantar fascia and the calf (gastrocnemius and soleus) muscles. You can use a tennis ball or golf ball if required. We start with rolling the plantar fascia before moving up to work on the calf muscle with the spiky ball and finishing with some stretches.

This sequence can be used as soon as you start to notice muscle tension but would definitely be most useful before and after exercise. If you have any previous medical conditions, please check with your health practitioner before commencing.

Find out more about our online group classes on this page.

Myofascial and Sports Therapy specialises in Myotherapy, Remedial Massage, Sports Massage, Spiky ball release and Yin Yoga classes. We aim to reduce pain, increase range of motion and restore functional movement using a variety of techniques with a holistic approach.

Follow Myofascial and Sports Therapy

Feb
13

Yin Yoga for Restful sleep

Day 1 of the latest Victorian Lockdown may cause stress, anxiety and tension in the body. Yin yoga can be a gentle way to ease tension in the body and mind.

This style of yoga focuses on the fascia of the body with long-held poses (stretches) and all on the floor. Props are used but you can substitute a yoga bolster with a foam roller or pillows and the small blocks for a rolled up towel or cushions. You don’t need any previous yoga experience. When finding the position that is most comfortable for you, only move to the first point of stretch and certainly not the end-range. If you have any previous medical conditions, please check with your health practitioner.

This sequence can be used at any time throughout the day but has been designed for the end of the day to restore some calmness and peace before bedtime.

Find out more about our online group classes on this page.

Myofascial and Sports Therapy specialises in Myotherapy, Remedial Massage, Sports Massage, Spiky ball release and Yin Yoga classes. We aim to reduce pain, increase range of motion and restore functional movement using a variety of techniques with a holistic approach.

Follow Myofascial and Sports Therapy

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