Category: Release

Roll-downs: How-to Video

Roll-downs: How-to Video

Posted on by Rashida A. Marshall

Roll-downs are the perfect go-to movement for when you’re experiencing lower back tightness. In this quick video, we’ll be covering how to correctly perform this exercise. We’ll also look at a couple variations that you can add to the movement. 

As mentioned, roll-downs are excellent for relieving tension in the low back. Along with that, it’s also a great way to assist in maintaining an upright posture. When going through the movement, you want to visualize the spine rounding down bone by bone. This helps us to get more articulation of the spine, which is something that is often focused on in Pilates. I like to cue roll-downs by instructing clients to imagine that they are peeling away from an imaginary wall. By doing so, you prevent yourself from going into a flat-back hinge and allow the lumbar spine to be stretched.

As you’re rounding towards and away from the ground, let your upper body remain heavy. Notice if you’re holding on to tension in the shoulders or upper back and aim to relax those areas. For many of us, it’s almost second nature to draw the shoulders up due to the positions we’re in on a daily basis. Roll-downs offer us the benefit of becoming more aware of this while practicing the move.

Putting a soft bend in the knees is suggested as it assists in getting more stretch in the lower back. Lastly, don’t ignore the work that the core is doing throughout this movement. The abdominal muscles are working to help control the movement and prevent you from just slumping down to the ground.

Even if you’re not experiencing lower back tightness, roll-downs can be nice for a quick break or to put in at the end of a workout. Hopefully this video gives you a good idea of what to think about when performing them. Let me know how it goes in the comments below. And if you’d like to move through a short stretch routine afterward, check out this 3-minute full body stretch!

Short, Calming Stretch - 3 minutes!

Short, Calming Stretch – 3 minutes!

Posted on by Rashida A. Marshall

I’m always a fan of moving through a relaxing stretch session. I really enjoy spending a good bit of time working through a longer routine as a way to wind down. However, sometimes a short one can be just what the body needs. In this video, I’ll guide us through a short, calming stretch. Only 3-minutes of your time will be needed!

Flexibility training is just as valuable as our cardiovascular and resistance training exercises. It’s also one area that is easy to neglect. Regular stretching can help us to improve our athletic performance and recovery, get better sleep, and heighten our cognitive abilities. When we go too long without it, though, we increase the risk of injury, limit our range of motion, and make activities of daily living slightly more difficult.

If you’re not used to regular stretching, you may not know where to start or what type of routine to engage in. Over the years, what I have found to be helpful is starting with shorter flows that target the full body and then moving on to more targeted stretch routines. A flow like the one shared here can be great to add before or after a workout. It can also be done first thing in the morning or right before bed, both of which may be beneficial for overall well-being.

One thing to always consider when moving through your stretches is to be mindful as you move your body. You never want to push yourself through any intense pain or discomfort. So, be mindful and come out of the stretch if you experience any sharp, shooting sensations, burning, or anything else that feels abnormal.

This short, calming stretch routine requires no equipment, just some space to move. I’ll guide you through movements that will target the neck, back, core, arms, and legs. Hopefully, this is a routine that you find relaxing and one that you can revisit often. Please let me know how it goes in the comments below!

Hip Flexor & Inner Thigh Stretch

Hip Flexor & Inner Thigh Stretch

Posted on by Rashida A. Marshall

It’s no secret that we spend too much time sitting. Whether it’s while we’re at work, in the car, or at-home lounging, it’s all too easy to get stuck there for a while. In fact, it’s been reported that the average person spends 12 hours a day sitting. Not only is too much sitting detrimental to our health, it can also lead to discomfort that lingers once we finally get up. I’m sure we all know the feeling. Let’s combat that with this hip flexor and inner thigh stretch routine.

Excess sitting puts our hip flexors in a shortened state which can lead to tightness that many of us experience. They are also constantly working when we are walking, running, and performing lower body exercises such as squats, lunges, and deadlifts. For women, it’s also important to note that weaknesses or imbalances within the hips can sometimes be tied to pelvic floor dysfunction (PFD). This is because the muscles of the pelvic floor are connected to the hip bones. 

In this hip flexor and inner thigh stretch video, we’ll also targeting our hip adductors, or inner thighs. Tightness in this area can also be due to a mix of reasons such as lack of movement and/or stretching or past injury. As mentioned above regarding the hip flexors, tightness in the adductors may also contribute to (PFD). There are some connections of the hip adductors to the pelvic floor muscles.

As we move through this hip flexor and inner thigh stretch routine, we’ll be down on the ground the whole time. No props are needed, but you can feel free to keep a pillow or cushion nearby. This may be helpful for any stretches where you find yourself limited and need a little more support. Share how it goes in the comments below! 🙂

Prenatal Upper Body Stretch - 15 Minute

Prenatal Upper Body Stretch – 15 Minute

Posted on by Rashida A. Marshall

This video is specifically for all my expecting mamas out there who may be experiencing some upper body tension and tightness. While anyone can follow along with this prenatal upper body stretch routine, it is designed to focus on the areas that tend to become more strained during pregnancy.

Throughout the course of pregnancy, there are a host of anatomical changes that occur. Women may begin to experience rounding in the shoulders, strain in the lower back, tightness in the side body, etc.  Outside of the physical changes, the positions that we find ourselves in daily can also affect these areas. A lot of sitting, working on the computer or phone, and watching television, to name a few, may lead to the same physical discomforts.

Having a dedicated prenatal upper body stretch routine to follow can very beneficial. Movement during pregnancy is very important, and some form of a flexibility regimen is vital. Spending time relieving upper body tension will not only help with feeling better. It will also assist with your ability to move more comfortably and efficiently throughout your day. As you progress throughout your pregnancy, it may help for you to better cope with new physical changes. On top of this, it can be a nice mental release and a time where you can connect to your breath and quiet your mind.

Let me know in the comments how this prenatal upper body stretch routine goes for you!

P.S. If you’re looking for a lower body stretch routine, you can check out this video.