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Category: Myofascial Release

February 1, 2019February 12, 2019Elisabetta Brigo2 Comments on Foam Rolling: What’s the Big Deal?

Foam Rolling: What’s the Big Deal?

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💪 🧠 MUSCLE MEMORY 🧠💪 . Do our muscles remember? . 🔹If you’ve been practicing a task for quite some time (e.g. playing the violin or strength training)... . 🔹...and then you stopped for a while.... . 🔹...when you went back to it, you may have noticed that it was easier than you probably expected to get back to it. . ❓WHY❓ . Did your muscles remember?!? . 🔹This phenomenon can be attributed to 2 main factors: . 1️⃣MOTOR LEARNING: our Brain learns the movement patterns of a task that you regularly perform and remembers it. So it’s easier to get back to it after a period of time off. . 2️⃣MYONUCLEI ADDITION & RETAINING: Strength Training causes the addition of muscle cell nuclei. These added Myonuclei do not get wasted after a period of detraining, so when we go back to training, we regain strength and muscle mass much faster thanks to them. . . 👇Comment below your thoughts on this topic!😊👇 . And have a great Weekend!😎 . -Elisabetta Brigo Physiotherapist @the.physio.formula

🔴PAIN IS NOT YOUR ENEMY🔴 . 🔹Pain is normal. It’s our Danger Alarm. It’s essential for our survival. And we are lucky to experience it: if we didn’t, we would probably already be dead by now. . 🔹Thanks to Pain we know that there’s something going in on that could be a possible threat to us. . 🔹Pain helps us survive. . 🔹At some point, once the threat has passed, Pain should go away. . 🔹The problem is that sometimes our Danger Alarm (=Pain) may become too sensitive and goes off even if there is no threat or the threat has already gone. . 🔹This is the case of Persistent Pain (formerly known as “Chronic Pain”): people keep experiencing Pain even after their initial injury has already healed. . 🔹That’s why, although Pain is normal and essential for our survival, living in constant Pain (although quite common) is NOT normal at all. . . ✅SHARE this important message with a friend who you know may need to hear this✅ . . 🤔Got Questions? Leave them in the comments below!👇 . . Take care, . -Elisabetta Brigo Physiotherapist @the.physio.formula

🍑 BETTER GLUTE STRECTH🍑 . Happy Monday, people! . 🔹How many of you feel the need to get a nice glute/hip stretch in sometimes? . Well, I’ve got you covered! 😎 . 🔹Rather than performing a classic static stretch (I’m not a fan of those...), let’s do a more dynamic one! . You in? Awesome! ✌️ . 🔹The best part is that you can decide how deep you want to go with this stretch and how much you want to rotate your front leg: in other words, it’s super customizable! . 🔹Watch the video clip above to get all the instructions.👆 . 🔹And then let me know how you liked it! ⬇️⬇️⬇️ , ✅And don’t forget to SHARE it with 2 friends/colleagues/gym buddies!✅ . I’ll see you tomorrow! . -Elisabetta Brigo Physiotherapist @the.physio.formula

💪HOW DO MUSCLES GROW?💪 . 🔹Muscle Growth (a.k.a. Hypertrophy) is an increase in size of the skeletal muscle. . 🔹This can happen through 3 main mechanisms: . 1️⃣ MECHANICAL TENSION: this is one of the main stimuli to increase muscle growth. The best way to achieve this is through Progressive Overload: you should progressively increase the Load (heavier weights) or the Volume (more reps/sets) of the weights you lift. . 2️⃣ METABOLIC STRESS: this is another way to stimulate muscle growth. When you train, your muscles consume energy and nutrients and produce waste products. The more you can keep the waste metabolites in your Muscles, the more this will stimulate a series of reactions that will ultimately induce muscle growth. You can achieve this through keeping constant tension in your muscles (think drop-sets) or using BFRT (Blood Flow Restriction Training). When you feel “the Pump”, you know you are inducing metabolic stress in your muscles. . 3️⃣ MUSCLE DAMAGE: when you train, you are creating some damage to your muscles. This will, in turn, stimulate their reparation and growth. The best way to cause Muscle Damage is through Eccentric Training (when your muscles elongates under tension —-> think when you go down in the squat) This will also cause the so called “DOMS” (Delayed Onset Muscle Soreness), which (although quite unpleasant) will last a few days only. . 💪Now you know how can grow your muscles! . ✅if you found this post useful, feel free to LIKE it and SHARE it with a friend! ✅ . Have a great weekend, guys! 😎#TGIF . -Elisabetta ✨ Physiotherapist @the.physio.formula

🤷‍♀️Should YOU See a Physiotherapist?🤷‍♀️ . 🔹Physical Therapy is only for those who need to recover from injury, right? . ❌WRONG❌ . 🔹Physiotherapy (aka Physical Therapy) is for EVERYONE! . 🔹Physiotherapy aims to improve people’s Quality of Life, at every age. . 🔹Wether you are 👉an athlete looking to either improve performance or reduce the risk of injury or recover from one, 👉or a person about to undergo surgery or recovering from one, 👉or someone who had a stroke or has suffered a spinal cord injury or any other damage to the nervous system, 👉or someone with Pelvic Floor disfunctions, 👉or an elderly person looking to maintain/improve his/her own abilities and independence, 👉or a person who has heart/circulation/lungs issues, 👉or you have a child to needs some help to develop some skills/abilities, 👉or you are someone with a persistent illness or pain, 👉or you are a healthy person looking to stay healthy.... . ....Physiotherapy can help YOU Live a Better, Higher-Quality Life. . . ⁉️So, now I’m asking YOU:... do you think Physiotherapy is for you? ✅Answer in the comments below with “👍” if you think it is!👇 . . Have a great day!😁 . -Elisabetta Brigo Physiotherapist 👉@the.physio.formula👈 . . ‼️P.S. I’m putting together a FREE 5-Day Program to Help You Avoid/Get Rid of Nagging Aches in your Body. Wanna Join? CLICK THE LINK IN BIO! 👆👆👆 👉@the.physio.formula‼️

💪CORE+SHOULDER💪 . [This is harder than it looks 👀 ] . 🔹All Plank variations are great to work on improving your Core strength and stability __ (‼️I did NOT say “abs” —-> the “Core” is something different 👉CLICK THE LINK IN BIO @the.physio.formula to find out more‼️) __ . 🔹The Side Plank is a harder variation that helps you improve both the Strength and Stability of your Core AND Shoulders. . 🔹Give it a try and you’ll see (and feel!) what I mean!😏 . ✅I CHALLENGE YOU to try to get 5 each side to start the week strong and with a pinch of fun! 😉 ✅TAG ME @the.physio.formula if you try!💪 ✅And challenge 2 friends of yours as well! 😎✌️ . Have a great Monday! . -Elisabetta Brigo Physiotherapist 👇👇👇 @the.physio.formula 👆👆👆

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