I love yoga... I love stretching.
But there's one thing that always bothered me about it... some stretches and poses never get repeated enough times to truly benefit from them.
You may hit the pose once or twice... and just as you're feeling your body settling in... you're on to the rest of the flow.
Not to mention...
Most poses are not held long enough for the muscle to respond. Unless you're doing a Yin style of yoga.
If you have similar frustrations...
Or if yoga always intimidated you...
And you want a more science backed approach to stretching and mobility... you'll love Fit Women's Weekly Stretch Saturday class.
What Is Saturday Stretch?
It's a trigger point therapy session to help restore blood flow to key muscles in the body. You do need a foam roller and trigger ball.
After the trigger ball session... it's a stretch and mobility routine to help your body recover and restore your muscles full range of motion.
What's Trigger Point Therapy?
It's using a trigger ball to closely simulate deep tissue massage.
It would be amazing if we all had our own personal massage robot that can give us a full body rubdown every night.
So until these robots exist... you need trigger balls.
It's similar to foam rolling... but you're able to go deeper into the muscle tissue and pinpoint exact tigger spots (or muscle knots).
It's more effective than a Thera Gun because you can HARD press a specific spot and either hold or slowly manipulate the muscle to get blood into the area.
A Thera Gun just pounds the muscle like meat. They help for sure... but not as much as a simple trigger ball.
Yes... trigger balls are just balls.
BUT... they have a unique make up that allows you to aggressively press into your muscles without the fear of hurting or bruising them.
My favorites are Jill Miller trigger balls.
It's about $50 to buy a set of all her trigger balls.
If you were to only get one to start... get the Alpha Ball. It will change your life!
Why Trigger Ball Before Stretching?
The entire idea behind trigger point therapy is increasing blood flow into muscles that have areas of limited blood flow. These areas are called muscle knots.
Think about it like this...
If you sit a lot during the day... you're sitting on your glute muscles for an extended period of time.
You're pushing blood out of the muscle tissue and making it very hard for blood to flow into the muscle tissue.
Small adhesions form in muscle where blood isn't getting.
This makes it even harder for blood to get to the area and "muscle knots" form.
Trigger point therapy is breaking up these knots and getting blood back into the muscle so it can restore it's fully length.
When you trigger ball first... you increase blood flow so when you stretch the muscle is more capable of reaching it's full length.
(Plus with blood in the area... it's a great warmup for the muscle too.)
25 Minutes of Fully Body Trigger Balling
In Saturday Stretch... the first 25 minutes of class is a full body trigger ball session hitting all of the major zones.
Front of hips
Neck and traps
The best part is because FWW LIVE is LIVE... you get to talk to your trainer and request spots where you're sore or tight.
The ability to talk directly to your trainer during a workout sessions sets us apart from anybody else... and it's why you should join today!
We'll change the workout to help you. It's unlike anything else you've tried.
Stretching and Mobility
As if this class is not different enough... it only gets more different from here.
We pick 6 different stretching and mobility exercises to focus on for the rest of the class.
A Big Idea
What's the difference between stretching and mobility?
Stretching as you know is holding a position with the goal to restore full length of a particular muscle. Not to lengthen the muscle... restore length. Big difference.
There is not such thing as lengthening a muscle... but you can length ligaments... NOT GOOD.
Mobility is actively moving a joint or joints with the goal of increasing the full range of motion of a particular joint.
An example of stretching is pigeon pose... primary for your gluteus medius muscle and piraformis.
An example of mobility would be doing hip circles or hip switches... primary for your hip joint.
Read this blog post about using mobility with tight hips .
Why only 6 exercises?
During the first round... you're getting your body ready for each stretch. You're introducing your body to the stretch.
During the second round... you're pushing it a little harder and trying to get more from the stretch. Your body knows what's coming.
Finally the third round... you're getting the most from each exercise. Your body knows each move and you're able to go deeper and really make some improvements.
Each stretch is held for a minimum of 1 minute per round.
It's this repetitive nature that allows you to:
Improve each round and get deep into the muscle.
Learn more about your body so you can tell how tight a muscle really is.
Let your body open up and be more receptive to each stretch and mobility exercise.
After all, the mother of success... is repetition.
Come Join Us LIVE or Watch a Recording
Fit Women's Weekly LIVE is not really a program.
It's an online personal training studio where you get to work with your trainers personally.
You get personal attention from your trainers when you want and need it.
You get to surround yourself with an active community and get motivated knowing you're not alone.
That's what makes this a big deal...
You're Not Alone!
You're not alone watching pre-recorded videos.
You're not alone watching live videos... where you can't talk to the trainer.
You get the personal attention you need to succeed and hit your goals. LIVE.
You're not alone when you workout.
You have your trainers... but you also have the community to cheer you on and let you know... we do this together.
So what are you waiting for?
We have a lot of ways get try FWW LIVE... get a 14 day class pass .
Try a 14 day training plan...
Come talk to us during a live workout...
Do a recorded workout when it better fits your schedule...
For the first time you get an online program that gives you all the tools you need to succeed.
To hit your goals.
To achieve what has been elusive to this point. Real results!
I hope to see you in a workout today!