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At Psoas, we love giving people helpful exercises that they can do on their own to help promote and prolong the effects of the bodywork they receive at our studio. We truly believe that stretching and strengthening exercises can help you maintain your bodies, prevent injury and help you feel more comfortable throughout your day. We also believe that such exercises can and should be easy to incorporate into your daily routines. And that's why we developed our Quick Tip Videos which highlight a stretch or exercise that you can do just about anywhere.

And below, Co-Owner, Jenny Lightstone has a series of Quick Tip Videos using one of her favorite tools, the Foam Roller. Most tools, including the foam roller, can be used in a variety of effective ways. And Jenny is here to show you just how versatile the Foam Roller, can be. She's on a mission, people, to make sure your legs are getting the love they need. So grab your rollers and release some tension!

 

 

Psoas Quick Tip: Foam Rolling your TFL + Quad  Foam Rolling TFL + QuadsClick Here to See Jenny's TFL + Quad Foam Rolling ExerciseWho needs this exercise?Gym goers, runners, cyclists, dancers and anyone who likes to work their legs out at the gym! For the best results:

  • Lay down on the foam roller in a push-up position, with both legs (quads) on the foam roller, using your hands in front of you as support.
  • Roll back and forth from just below your hips down to just above your knees.
  • For a deeper roll, lean onto your Right leg, putting your Left leg up in the air so that all of your body weight is on your right quad (repeat for Left leg).
  • For the TFL, lean even further onto your Right side so you are focusing on the area to the lateral part of your upper leg just under your hip.
  • If you feel a particularly tense spot, hang out, take a deep breath and allow your body weight to serve as compression on the foam roller.
  • Make sure to keep your core strong and to support your body with your arms and legs as needed.
  • And don't forget to breathe!

Note: If you feel pain and/or numbness during the exercise, discontinue until checking with a professional.  We are always available to consult with you regarding your pain and discomfort. To set up an appointment with one of our specialists call 415.227.0331.

At Psoas, we love helping people feel better in their bodies and we wish we could see each of you every day. I bet you wish the same because that would mean more massage and bodywork. Alas, this is more often than not an impossibility. There just isn't enough time in the day for daily massage. But can you imagine such a world? I'll give you a moment . . .And since we can't get you on the table daily, we like to give you the tools to help maintain your massage and bodywork on your own. So here's Jenny with another awesome Quick Tip for your IT Bands, using her old and trusted friend, the Foam Roller!Happy Rolling!
Psoas Quick Tip: Foam Rolling Your IT BandIT Band Foam RollClick Here to See Jenny's Foam Roller Exercise for Your IT BandWho needs to this stretch?IT Band work is great for runners, avid walkers and hikers. This exercise is also helpful for anyone who has tight IT Bands which can cause sore knees and lower backs. Doing this exercise regularly will help you gain more freedom in your hips.   For the best results:

  • Place the foam roller on the floor and sit on it.
  • Rotate and lean onto your Left hip, placing your Left hand behind you for support.
  • Extend your Left leg, placing your Right leg over your Left leg, Right knee bent and foot on the ground, for additional support.
  • Good body-mechanics are essential--you are in charge of how much weight goes on your ITB by using your arm and foot to support you.
  • Slowly roll down to your Left knee and lightly begin to roll up toward your hip and back down to your knee in a back and forth motion.
  • When you find an area of tension, pause and allow your body weight to serve as a source of compression to release the area
  • Don't forget to breathe!

Note: If you feel pain and/or numbness during the exercise, discontinue until checking with a professional.   We are always available to consult with you regarding your pain and discomfort. To set up an appointment with one of our specialists call 415.227.0331.

The gluteal muscles (which I will refer to as glut/glutes from here on out) can be trouble. They can get very tight, and aren't the easiest muscles to work with on your own . . . or are they? Behold! Jenny has an awesome Foam Rolling Exercise for your gluteal muscles that will definitely help you get to those trouble spots.
Psoas Quick Tip: Foam Rolling Your GlutesGlut Foam RollingClick here to see Jenny's Exercise for Foam Rolling Your GlutesWho needs this stretch?This stretch is great for people who drive a lot, sit a lot (such as desk workers) as well as cyclists, runners, and people who have tension along their glutes and lower back.  For the best results:

  • Place the foam roller on the ground.
  • Sit on the foam roller, sitting at a slight angle so that your body weight is on your Right glut.
  • Support yourself, using your Right arm as well as your legs (this will help you determine and control how much weight you put on the foam roller).
  • Roll on your glut from the top of your leg to your tailbone.
  • When you find a tight area, stop, breathe and let your body weight serve as compression for that area.
  • Don't forget to breathe throughout the exercise!

Note: If you feel pain and/or numbness during the exercise, discontinue until checking with a professional.  We are always available to consult with you regarding your pain and discomfort. To set up an appointment with one of our specialists call 415.227.0331.

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