Author Archives: Alex Eatly

Quad Foam Rolling

Quad Release / Foam Rolling

Quadriceps Release – Foam Rolling Quads with Active Release. If you sit at a desk or drive for long periods of time then you’ll find your quads and hip flexors will adaptively shorten, become overactive and tight. Ideally, each day after sitting you would want to conteract this with some self administered soft tissue work…

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ITB Foam Rolling

ITB Release / Foam Rolling

If your a runner or even if you just suffer from knee pain or lateral thigh pain then you’ll likely find your ITBs will be tight and tender. You may even find some areas of tension (knots / myofascial trigger points) within the ITB itself. Ideally, you would want to use some form self administered…

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101 Ways to Beat Back Pain

101 Ways to Beat Back Pain

It is estimated that 80% of the population will suffer from back pain at some point in their lives. The good news? There are simple things you can do to prevent back pain and keep a healthy spine and posture. If you are currently suffering with back pain then the following strategies and habits could…

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Tight Hamstring Release & Stretch

Tight Hamstring Release & Stretch

Self Administered Soft Tissue Release of the Hamstrings using a Tennis Ball Often you’ll find that the hamstring muscles form adhesions and feel tight and restricted no matter how much stretching you do. Ideally you want to break down the scar tissue and adhesions before stretching the muscle into its new range. A great way…

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Chest Stretch and Release

Pec Chest Release & Stretch

Self Administered Soft Tissue Release of the Pecs (Chest Muscles) using a Tennis Ball If you suffer with an upper crossed posture or upper body dysfunction, often you’ll find that the pec muscles (especially pec min) will be short, tight and overactive. Before you stretch these muscles you need to first release the tension, and…

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Upper Trap Release & Stretch

Lev Scap & Upper Trap Release & Stretch

Self Administered Soft Tissue Release of the Lev Scap using a Tennis Ball Often if you sit at a desk for long periods or drive for long periods then you’ll no doubt suffer with tense and painful shoulders. Usually you will find myofascial trigger points and knots within the lev cap, upper trap and supraspinatus…

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Foam Rolling Upper Back

Upper Back Foam Rolling

Tx Foam Rolling

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Postural Breaks

Postural Breaks

Repetitive posture breaks every 30 minutes help maintain posture when working for long hours in a constrained, slumped posture. Perform postural breaks regular throughout the day – preferably every 30 minutes of sitting. Posture Breaks: – Sit on the edge of a chair – Relax legs hip width apart – Turn feet out slightly –…

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Knee Pain

Knee Pain – Treatment Guide to Runners Knee

Knee Pain is a common complaint especially in runners, walkers and even cyclists. Many have been told they are suffering with a bursitis, tendonitis, runners knee, arthritis, ITB syndrome, patellofemoral pain, chondromalacia patella to name a few. Today I want to address the most common areas of dysfunction that contribute to the above mentioned conditions…

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Upper Body Dysfunction

Upper Body Dysfunction

The aim of this article is to discuss the model of upper-body dysfunction and how it relates to postural dysfunction, injuries, pain and discomfort, so that we can implement a corrective exercise plan to combat the effects detailed within the article. If you are not in the mood to read the article or prefer listening…

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