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The various tools you bring to the table will ultimately determine the experience you have with myofascial release.

Then, roll over your target area, pinpointing and triggering muscles that otherwise may have been missed by the bigger foam roller.ДЇoam rolling and tennis ball rolling intensity can be determined by increasing or decreasing the size, shape, and hardness of the tool.

Support yourself with your opposite-side leg and foot or with your upper body (depending on the area you are targeting).

Rest your body weight (as much as you can handle) on the tennis ball.

Some examples of areas on which I like to utilize a tennis ball or lacrosse ball(pictured) include the hip flexor, the glute, and the shoulder blade.

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How to Use a Tennis Ball for Self Myofascial Release This is great news for small-muscle issues, but it is not exactly practical for total body myofascial release. The tennis ball is much smaller and round, giving it the ability to reach smaller areas and pinpoint tight, sore muscles. Visually, a foam roller is traditionally a cylindrical, foam object and can be rather bulky, which would be fine for large muscle groups such as the glutes, hamstrings, or latissimus dorsi. Differences between foam rolling and tennis ball rolling go beyond the obvious. Although foam rolling is great, we can take the self myofascial release techniques a step further by implementing a commonly found piece of fitness gear, the tennis ball (or lacrosse ball).Дifferences Between Foam Rollers and a Tennis BallДЄ tennis ball or lacrosse ball can be used as a tool for applying self myofascial release to the muscle, similar to foam rolling. As we have learned from NIFS Personal Trainer Kris Simpson in her blog, foam rollers are a great way to loosen up the muscles by promoting flexibility, blood circulation, and recovery through self myofascial release. To read more about Kris and NIFS bloggers click here.Д«y now, you may have been to the gym a few times and have seen or even tried using the foam rollers.

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This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. Ready to get started with an exercise program designed for you? Schedule an appointment with Kris by contacting her at 31 or email.

Increasing Metabolism with Strenght Training (Kettlebell Workout) Increasing Metabolism with Strenght Training (Band Workout) Including:ДЇoam Rolling and Increasing Your Range of Motion If you have just joined this series be sure to go back and read all the blogs. Modifications can easily be made to get you to more strength, range of motion, and greater function in all you movements. There is nothing more empowering than вЂњyou moving youвЂќ.

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Plus it is a no cost alternative to adding a bunch of equipment.

To find out more about the NIFS bloggers click here.ДЇit & Forty+ (Fabulous) Series- Increasing Your Metabolism with Strength Training (Bodyweight Workout)ДЇor this third workout in the series we are going to be using our own bodyweight.Д«odyweight moves give you NO excuse not workout. This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. Click here to see the HIT schedule and dates and times for fress sessions.

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Want to try a HIT class for free? Free class sessions are offered each month. Warning: This workout has been linked to profuse sweating, increased heart rate, calorie burning, team-building camaraderie, increased self-confidence, and sense of accomplishment. Angela Dixon stated, вЂњThe partnerвЂ™s exercises were good and the workout was a good hurtвЂќ and Bridget Harter exclaimed, вЂњThis workout makes me feel like IвЂ™ll be fit in no time!вЂќ There was amped-up cardio, high-intensity exercise while maintaining friendly competition amongst others in the team and with yourself.вЂќ вЂњThis was definitely an excellent HIT routine. Eighteen-year NIFS member Harrison Royce had this to say immediately following the workout:

All 15 team members completed the workout and left nothing on the table. Team Thomas completed this workout on February 13 at 6am, just our second class. Total workout time is around 40 to 45 minutes. At any time, complete the event again to see progress, challenge a friend, or change up the exercises with some of your own. When your rest time is up, be ready to immediately start the next exercise.ДЇor a benchmark, make note of total reps you complete on each event. Between exercises, take 2 minutes to rest. In todayвЂ™s workout, we have 10 exercises in which we will do one set each for a 2-minute AMRAP(as many reps as you can). TodayвЂ™s workout is inspired by one of the most celebrated events of the Olympics, the decathlon. We are very excited to bring you another Slim It season, with tons of new workouts and fresh ideas. Good Morning, NIFS! Welcome to Slim It to Win It 2014.

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