Hip Flexibility : Yoga

HOW TO Use Yoga for Hip Flexibility 

Yoga Straps are an important yoga prop to assist you in getting deeper into poses, in holding your poses longer, and all while maintaining proper alignment in the pose. A yoga strap can become an extension of yourself to allow you to reach hands and feet that would otherwise be unreachable. It can also make certain bound poses easier, without having to loop two straps together.

Yoga Straps come in varying lengths from 6′, 8′, and 10′.  The preferred length would depend on your height and if you were wishing to do binds, therefore needing to loop the strap.  Buckles can be either plastic cinch buckles, which are less expensive and are quieter when not looped.  Metal D-Ring buckles are considered a little easier to loop through, but weigh a little more and ‘jangle’ when not looped.  They are made of durable cotton or hemp.  Cotton straps are available in purple, blue, or black.  So lots of choices!

Grab your Yoga Strap and experience how to work on your flexibility in your hips with this Triangle Pose.

As your leading Fitness Equipment and Yoga Supply Store, we offer various Yoga Straps at the lowest prices!

Foam Roller : Pilates

HOW TO do Pilates with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


Foam Rollers are great tool for anyone to use, regardless of fitness level.  You can use Foam Rollers for low impact exercise or to release tight muscles and trigger points with self-myofascial release.

Below is a full 20-minute Pilates exercise using a Foam Roller.  Before starting the video, be sure to grab your mat, your foam roller and move your computer to your practice space.  Enjoy!

As your leading Fitness Equipment and Yoga Supply Store, we offer many Foam Rollers, Muscle Recovery tools and Pilates Equipment at the lowest prices.

Massage Balls : Piriformis & SI Joint

HOW TO Use Massage Balls for Piriformis Muscles and SI Joint with Tuneup Yoga


Featured Product: Muscle Knot Relief Balls 
Brand: JFit
Purpose:  Release tight muscles, knots or adhesions and tension
Compatible Uses: Neck, jaw, shoulder, rotator cuff, lower back, hips, knees, calf muscles, and feet
Rolling Sands Harmony Retail Sale Price: $16.98 (*We carry a selection of other Massage Balls. Spiky Balls by FitBALL, Hand Renewal Therapy Balls by Rejuvenation, Mini Massage Balls by JFit, Muscle Massage Kit by Rejuvenation)


We know how tight our hips can get and how the slightest tension can cause pain and discomfort throughout our whole body.  For this exercise, grab two small massage balls of equal size.  Don’t have massage balls yet?  No worries! We have a great selection of massage balls to choose from! Trust us, you will get great support and release from utilizing this exercise when you’re muscles are tight!

As your leading Fitness Equipment and Yoga Supply Store, we offer great Massage Balls at the lowest prices!

Foam Roller : Pilates 2

HOW TO do Pilates with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


Choose from 18″ for portability and to massage small areas, or choose the 36″ for more versatility to incorporate into exercises such as these.  We also offer different densities from soft, firm with a soft EVA covering, to extra-firm rollers.  Your decision should take into consideration how sensitive you are in the areas you’d like to massage.  If using during Pilates or exercises, try to select a high-density roller that would hold up to frequent use.

Pilates is amazing… We love how much it strengthens your core and tones your entire body. Try incorporating a Foam Roller into the following Pilates exercises to really challenge your core and build strength. Good luck!

As your leading Fitness Equipment and Yoga Supply Store, we offer great Foam Rollers at the lowest prices!

 

Yoga Blocks : Yoga Tuneup for Hip Flexibility

HOW TO Use Yoga Blocks for Hip Flexibility


Featured Product: Yoga Blocks
Brand: Rolling Sands Harmony
Purpose:  Assist with flexibility and balance during stretches and yoga poses
Compatible Exercises  Iyengar, Hatha, Anusara, Ashtanga, Power Yoga, Restorative and Pre-Natal yoga practices
Rolling Sands Harmony Retail Sale Price: $9.78 (*We carry a selection of other Yoga Blocks with varying materials and sizes.)


Improve your hip strength and flexibility with a simple yoga exercise using a Yoga Block.

As your leading Fitness Equipment and Yoga Supply Store, we offer a great selection of Yoga Blocks and Yoga Accesories at the lowest prices!

BOSU Balance Trainer Ball : Cardio with Stretching

HOW TO use the BOSU Balance Ball for Cardio (with Stretching)


Featured Product: BOSU Balance Trainer Ball (Home) and the BOSU Pro Balance Trainer Ball
Brand: BOSU
Purpose: Build strength, trim, and tone while improving your balance and coordination.
Compatible Exercises: Yoga, Stretching, Cardio, Strength Training, Balance Training
Rolling Sands Harmony Retail Sale Price: $109.98-149.98


Just a couple of minutes of some cardio work and then a couple minutes showing a “simple” yoga routine using the BOSU.  I say “simple” because once we add a BOSU to any exercise, Yoga, or Pilates routine, nothing is as simple as it used to be.  Challenge the core and your balance or just add variety and fun to your practice with this balance training tool.

Are you thinking of incorporating BOSUs at your studio or gym?  Then take a look at the PRO version of the BOSU.  Sturdier vinyl, no feet, and weighs about four pounds heavier than the Home version.

As your leading Fitness Equipment and Yoga Supply Store, we offer BOSU Pro Balance Trainer and BOSU Balance Trainer for Home at the lowest prices!

Massage Balls : Jaw Bone, TMJ

HOW TO Use Massage Balls for TMJ


Featured Product: Muscle Knot Relief Balls 
Brand: JFit
Purpose:  Release tight muscles, knots or adhesions and tension
Compatible Uses: Neck, jaw, shoulder, rotator cuff, lower back, hips, knees, calf muscles, and feet
Rolling Sands Harmony Retail Sale Price: $16.98 (*We carry a selection of other Massage Balls. Spiky Balls by FitBALL, Hand Renewal Therapy Balls by Rejuvenation, Mini Massage Balls by JFit, Muscle Massage Kit by Rejuvenation)


Massage Therapy Benefits with TMJ

TMJ, joint stiffness, ringing in the ears, headaches, earaches, toothaches…wow!  So many issues can arise from tightness in the jaws.  Outside of using your fingers to massage this area and the tips recommended in this article by Save Yourself, we’d also recommend a couple of techniques:

  • release tension in the jaw by simply bringing the tip of your tongue to the area where your top teeth meet the gum line
  • breathing exercises to release stress
  • opening and closing the jaw to release the tension
  • massaging with a smooth Tension Release Ball

Try rubbing/massaging the area described and see if you find any tension that you hadn’t realized you had!


 

Massage Therapy for Bruxism, Jaw Clenching, and TMJ Syndrome

Perfect Spot No. 7, the masseter muscle of the jaw

2,300 words, updated Jul 11th, 2013
by Paul Ingraham, Vancouver, Canada

Trigger points (TrPs), or muscle knots, are a common cause of stubborn and strange aches and pains, and yet they are under-diagnosed. The 13 Perfect Spots are trigger points that are common and yet fairly easy to massage yourself — the most satisfying and useful places to apply pressure to muscle. For tough cases, see the advanced treatment guide.

  • Pain Location:  in the side of the face, jaw, teeth (rarely)
  • Problems:  bruxism, headache, jaw clenching, TMJ syndrome, toothache, tinnitus
  • Related Muscle:  masseter
“Big Red Books” Reference: Volume 2, Chapter 8

Your masseter muscle is your primary chewing muscle — not the only one,1 but the main one — and it covers the sides of the jaw just behind the cheeks. It’s also the main muscle that clenches your jaw and grinds your teeth, unfortunately, and it’s one of the most common locations for trigger points in the entire human body.2 It is an accomplice in many cases of bruxism (that’s latin for “grinding your teeth”) and temporomandibular joint syndrome (a painful condition of the jaw joint), and probably other unexplained painful problems in the area — it will be either a contributing factor or a complication.

“TMJ syndrome” is often mistakenly referred to as just “TMJ”. This isn’t a casual shortening of the term: people really think “TMJ” refers to the syndrome. But the acronym TMJ refers just to the joint. This makes it slightly amusing for me when people earnestly tell me, with grave concern, “I have chronic TMJ.”

“I know the feeling!” I tell them. “I also have a temporomandibular joint I can’t get rid of — been there since I was born!” Yuk yuk.

The masseter muscle is strong (and special)

Not only does the masseter muscle probably harbour the most common trigger points in the human body, the masseter is also the strongest muscle in the human body (pound for pound), although many variables make this is difficult to be sure of.4 Together with the temporalis muscle and a few other smaller muscles, most people can generate at least 150 pounds of force (lbf) between their teeth. For contrast, the world record for human bite strength is 975 lbf. 975!5 More than six times normal. A human shark!

Muscles might all seem similar, but it’s amazing how specialized they can be. The masseter gets extraordinary strength from a “multipennate” arrangement of fibres that’s like a complex feather — fibres converging diagonally on several internal tendons.6 This feathered arrangement favours torque over speed, making the masseter a very “low gear” muscle, slow but powerful and efficient, lots of chewing bang for your masseter buck. The physics details are a bit mind-bendy.7

Why is the masseter muscle a Perfect Spot for massage?

It’s easy enough to imagine why this muscle might enjoy the occasional massage. Whose jaw isn’t a bit tense? But the masseter’s potential to wreak havoc — and its need for therapy — is often underestimated by everyone, both patients and professionals. (Although I’m pleased to see a surprisingly strong interest in the subject amongst dental specialists.) When irritated, masseter muscle knots can cause and/or aggravate several problems:

Headaches, of course — this makes strong intuitive sense to most people. There seems to be a pretty strong connection between tension headaches and jaw clenching. This is partly due to the temporalis muscle, which is reflexively massaged by everyone with a headache. But the masseter is often neglected, even though it is by far the more powerful jaw muscle. They really both need some attention — massaging above and below the cheekbone. I actually considered defining Spot No. 7 as the temple and the masseter.8

Earaches and toothaches — which are much less obvious. A masseter trigger point can radiate pain directly into a tooth. Travell and Simons quip, “This can lead to disastrous results for an innocent tooth.”9 I once suffered a dramatic case of a “toothache” that was completely relieved by a massage therapist the day before an emergency appointment with the dentist: a particularly vivid experience, which originally got me interested in trigger points.

Tinnitus (ringing in the ears) and dizziness. Both can be serious and complex problems, and are definitely not necessarily caused by masseter trigger points. There are many other potential contributing factors and causes of these conditions — but the masseter is one of the possible causes that should be considered.10

Bruxism, or grinding and cracking of molars.

Temporomandibular joint syndrome, which is a slow, painful failure of jaw joint function.

As you can see, masseter problems are not to be taken lightly.

How do you massage the masseter muscle?

Fortunately, it’s easy — really easy — to massage and soothe your own masseter muscle, which is what makes it such a particularly perfect Perfect Spot. It has both great needs and it’s unusually easy and satisfying to self-massage.

The masseter muscle “hangs” from the underside of the cheekbone on the side of the face. The bottom of the muscle attaches to a broad area on the side of the jawbone.

Perfect Spot No. 7 is conveniently located in a notch in the cheekbone, about one inch in front of your ears. The notch is on the underside of the cheekbone, it’s easy to find, and your thumb or fingertip will fit into it nicely, unless you have freakishly large hands. If you press firmly inward and upwards with your thumb in the cheekbone notch, you will usually be rewarded with a sweet ache.

The rest of the masseter muscle, however, tends to feel like not much, or unpleasantly tender. Although the entire muscle can be rubbed gently, most people will find that the Perfect Spot is definitely limited to the upper edge of the muscle.

Spot 7 is a sturdy piece of anatomy, so don’t be afraid to work steadily up to hard pressure — if that’s what you feel like you want. Either constant pressure or small, kneading circles are both appropriate. Since this spot is so tough, another good trick is to use a knuckle for extra pressure. A useful tool in this location is Pressure Positive’s Knobble product — it’s easy to lie down on your side and let the weight of your head apply a steady, firm pressure, with the tip fitting nicely into the cheekbone notch.

Two tricks for learning to relax your jaw

Does anyone go to the dentist anymore and not get a prescription for a mouth guard? Judging by the inevitable prescriptions, apparently everyone has some kind of jaw-clenching problem. I do not know if this is actually the case, and sometimes I feel suspicious that the problem is greatly over-diagnosed (because selling mouth appliances is probably profitable). Then again, many people (including my wife) have actual cracks in their molars from clenching so hard — and it’s kind of hard to argue that there isn’t a problem there!

This article is mostly about massaging Perfect Spot 7 in the masseter, but it’s obviously potentially extremely helpful for temporomandibular joint syndrome, bruxism, clenching, and grinding if you can also figure out how to relax your jaw. But this is not easy. A nice massage (or any other relaxing experience) is a helpful start, but it doesn’t do much for long.11 And simply willing yourself to stop clenching seems almost completely ineffective. Simply willing yourself to stop clenching seems to be almost completely ineffective I’ve known many people who have tried to get serious about reminding themselves to stop clenching, using egg timers and so on … with rather underwhelming results.

So what can you do? How can you possibly learn to clench less? Here are two ideas that I think work better than simply “trying hard” not to clench:

The Fake DrunkSlur your speech as though you are so sleepy that you can hardly form words. You know that lovely feeling when you’re waking up slowly, in no hurry, and you’re conscious yet not even remotely ready to move or speak yet? That floaty, delicious feeling of happy paralysis? Of complete contentment to just lie there? Don’t just visualize that feeling, actually act like you feel that way, in your mouth. To get into the spirit of the thing, speak the words, “I’m so relaxed I can hardly talk,” and slur your words. Literally slur them. Slur them like your mouth is so relaxed you are having trouble making words! You will find that this is quick and effortless way to relax your jaw. It won’t necessarily last, but it is a most helpful way to quickly get back to the state you want.

I use this technique even when there are people around. I find that I can easily just mouth the words “I can hardly talk,” making no noise, and immediately access the sensory experience of jaw relaxation, with no one around me having a clue about what I’m up to.

The Long Surprise: Spend long periods of time with your jaw wide open. Hold your mouth open at least wide enough to fit a finger between your teeth for one full hour. Not just open, but open wide — as though you are really just shocked by something, continuously, for an hour. Every time during the hour that you catch yourself with your teeth together, simply calmly stretch your mouth open again. After an hour of this, clenching starts to feel abnormal, and you will find it much easier to keep your jaw relaxed for some time afterwards.

You may also find it helpful to actually prop your mouth open with something durable and spit-proof, such as a Lego block, or a small rubber ball. Most people will salivate too much to keep this up for an entire long session, but it can be a useful way to help you focus on the challenge for a few minutes at a time. Some people may find it practical for longer.

This intensive approach is generally a much more effective method of breaking the clenching habit than scattered self-reminders to “stop clenching,” which just never really take. If you are really determined, spend an hour a day holding your face like someone just stuck a needle in your keister. If you put in the time, you really can’t fail. I estimate that most people need 5–10 hours of practice in a week to put a good dent in a clenching habit. Of course, life is likely to regenerate the problem back sooner or later … but you will know what to do when that happens.

Good luck, and have fun with it.

BOSU Balance Trainer Ball : Core Workouts

HOW TO use the BOSU Balance Ball for Core Strengthening


Featured Product: BOSU Balance Trainer Ball (Home) and the BOSU Pro Balance Trainer Ball
Brand: BOSU
Purpose: Build strength, trim, and tone while improving your balance and coordination.
Compatible Exercises: Yoga, Stretching, Cardio, Strength Training, Balance Training
Rolling Sands Harmony Retail Sale Price: $109.98-149.98


Several different methods to do sit ups, crunches and leg lifts on the BOSU Balance Trainer for an extra challenge.

As your leading Fitness Equipment and Yoga Supply Store, we offer BOSU Pro Balance Trainer and BOSU Balance Trainer for Home at the lowest prices!

Massage : Back, Hip, Sciatica

HOW TO Massage Back, Hips and Sciatica using Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


Here are some helpful tools to assist you with pain in your hips, back and sciatica.

  • Small smooth massage balls (similar to tennis balls, but with variable densities to choose from depending upon your pain level)
  • Large Spiky massage balls (larger balls are better for bigger muscle areas)
  • Foam Rollers are a great way to roll out the IT Band (side of thigh), hips, glutes, and back
  • Body Rolling Ball is a larger durable vinyl ball that is adjustable in inflation and feels good on the larger gluteus muscles and back muscles in addition to hamstrings
  • TheraCane to apply pressure to release knots
More massage tips from Save Yourself website.  To release trigger points in this area, there are several tools you can use:

BOSU Balance Trainer Ball : Upper Body Workout

HOW TO use the BOSU Balance Ball for Upper Body


Featured Product: BOSU Balance Trainer Ball (Home) and the BOSU Pro Balance Trainer Ball
Brand: BOSU
Purpose: Build strength, trim, and tone while improving your balance and coordination.
Compatible Exercises: Yoga, Stretching, Cardio, Strength Training, Balance Training
Rolling Sands Harmony Retail Sale Price: $109.98-149.98


More fun on the BOSU…This time working the upper body with push ups, tricep dips, planks with variations, and more.  In this video, she is using the PRO version of the BOSU (no feet on the bottom), but these exercises can be done on the Home Version just the same – the feet are small and set in so as not to interfere with hand placement on the pushups and plank poses.

As your leading Fitness Equipment and Yoga Supply Store, we offer BOSU Pro Balance Trainer and BOSU Balance Trainer for Home at the lowest prices!