IT BAND SMR

Now that you did that HIIT workout, your connective tissue could use some attention, specifically the IT BAND…short for Illiotibial Tract or band.

You know the IT band well...it’s a ligament extending from the hip to the knee, and it helps the connecting muscles of the leg extend, abduct, and rotate the hip. In addition, the ITB contributes to knee stabilization because of where it attaches at the tibia…basically your IT band is used a LOT!  Not just in workouts but in every day activities.  So give your IT band some love (and increased blood flow) and do some myofascial release with the foam roller.  (Quicker pace foam rolling, about 30 seconds for a warm up to wake up your nervous system, or slow deliberate movements for about 2-3 minutes as a cool down.)

Ouch!

 Lie on your side, with foam roller under the hip, right at the bony part of the side of the pelvis. The other leg can be crossed in front of you over the bottom leg.

Place as much of your weight as is tolerable onto your bottom leg; Take some big deep breaths and roll your leg over the foam from your hip to right above your knee, especially the bony area right above the knee.  Pausing for 10-30 seconds at points of tension or knots.  Repeat with the opposite leg.

BRILLIANT.  EASY.  BESPOKE.  

BESPOKE FITNESS...A to Z

For the month of November we are tackling everything fitness related from A to Z...each day this month, a new letter.  Today we start at the beginning:  with the letter A.

A is for Abdominals.  Let’s start at the very beginning… A very good place to start.

Yes, you have worked your vanity muscles, that 6-pack, but what have you done for your TVA (tranverse abdominals)?  Your TVA (along with your obliques) comprise your “inner unit”:   your alpha and omega, your beginning and your end, your sun and moon and universe…They are THAT important.

Remember reading about Britney Spears doing 1000 crunches per day?  In easy terms, all those crunches do (besides generating complimentary stares) is work the outer most layer of your core, (the rectus abdominus).  The transverse abdominals and your internal obliques are your body’s natural corset.  They support and stabilize your organs, support your spine, and assist with respiration, and finally, prevent what is known as the “pooch”  (that lower belly overhang problem).

Try this:  do a basic crunch lying on your back.  Does your lower abdominal area push out as you lift you upper torso?  If you are engaged in your TVA, your belly button will move in towards your spine and your low belly will stay taut.

This is one great way to work your TVA…Lie down flat on your back, knees bent, feet flat, put a towel underneath your lumbar spine (you want to keep that lower curve in your back) pull your belly button towards the towel (like you are putting on a tighter than tight pair of skinny jeans), hold your belly button in tight and lift and lower one leg, exhaling on the way up, inhaling on the down, repeat each leg SLOWLY 6-8 times.

Belly button pulls into the spine!

Knee stays at a 90 degree bend, and cinch those TVA like pulling a drawstring around your waist

 

BRILLIANT.  EASY.  BESPOKE.