Self-Myofascial Release & Guided Anti-Anxiety Meditation At home workouts during quarantine.

The storm released, you need a foam roller, a set of these bad boys, tennis balls will work. You don't have to have them in a mesh bag. My god, Leila, thank you so much. Amelia, love it. Okay, so calves. You can dig in, you can apply as much pressure as you would like. You can also lift your bum off the floor from the legs for more intensity. Again, not that the process is a bit painful, but the result is so good. And how true is that for everything in life, right? Sometimes you gotta work through some of the pain to get good results. Good job. Okay, take that foot. Pointy flex. Feel that equal. Start to have an excess post-oxygen consumption. You guys are like, okay. A little TMI, Amy. It's just a little fitness term for you. Nice and sweaty right after that class. Tick-tock that leg. Same foot. Back and forth. Good, keep going. Closing. Can you guys see me okay? Otherwise, let's get to the other side. Go ahead and roll the calf out of the way. You need to restart. Awesome. So go ahead and point and flex. Oh, we're fine now. Yay, thank you, Lucy. Appreciate it. Point and flex that foot. Yay! Good, Julie. I'm so glad you're here. Yay! Thank you. This is the best part, guys. Yes. Point and flex if you haven't been doing that already. More sitting than your average. Okay. We're sitting a lot right now. Bottom line. Okay? So, tight hips give you low back issues. And tight hips also cause a whole host of other problems. So we're going to address that today to Lucas' request. Okay? If you've got a foam roller, go ahead and offset it and dig in to that area. If you have tennis balls, any kind of ball, I would highly recommend this next one. You can always pause the video, go back. But with all the sitting we're doing, build tension in your low back. Now, we're going to start nice and high. Feel free if you've got the foam roller and that's your only option. Continue to do what we were doing, your little lateral work. You guys are nice and high, you're laying on your belly. Okay? Try and really dive down into the ball. And lift a leg at a time. The reason we do this is because you have a psoas. And it's a really long, lean muscle that actually connects your front to your back. So what happens is those tighten up, and then you've got this slight forward fold, which we call the backside dress. You're going to move the ball slowly down, and that psoas. And then we're going to go slightly in on the bladder, unfortunately, and then right back out into the actual hip flexors. So you should move another inch down. It's not comfortable. Yay! I'm so glad it's back and working. You're right above the belly at this point. You lift and lower. If you're on the foam roller, continue that work. Dig in. You can take the edge of the foam roller and really dig into that muscle tissue, into that fascia. Do a little side-to-side, and move another inch down. Side-to-side, lift the leg. If you are on the foam roller, switch sides. Go to the other leg. Always off-study. The body always takes the path of least resistance. If we can get out of it, we will. It's kind of funny that way. Good, side-to-side. Whew! Good. You are past your belly button at this point. Now, because we have hip bones that might interfere, that's why we move the ball more to center and to the bladder. Hopefully, you're not needing to go potty. Good. Lift the leg. One more time. You can also push into your upper body to get a deeper stretch, deeper into the spiders. Side-to-side. Now, we're really into the bladder. Good. When you're getting there, if you dig in the corner of it, it's a full center. If you set tennis balls, lacrosse balls, whatever, you've got laying around blocks. I know it's tough. When you're side-to-side, it's a bit jumpy as well. It's a tendency. You're doing the same things with it to keep you together in that area. Curl your toes under. Push your knee up. You take the foam roller across both. You do the same thing. Just release. Good. You've got these. We're going to do this one more time now. Two. We're going to end on one arm over. Grab the foam roller. You're going to cross your back. I'm going to go across so you can kind of see with the foam roller. Make sure you have a mirror for yourself. You've got the two balls. What you're going to do is you're going to place them right where the shoulder blade is, the spine. The two, one on top of the other. You've got two. Back again. You're going to get comfortable, as comfortable as you can. You're going to start adding some back strokes up and down. Same thing on the palms. Into it. As high as you can. The ball is almost ready to pop out from underneath you. You're going to get comfortable here. You're going to grab that shoulder. Taking on the other direction. Excellent. We're going to switch to the other side. We started a little bit lower. Looking for that top of that shoulder blade. You can start with two or just do one. Using the foam roller. Same deal. Try to keep your hips on the floor. Back stroke that arm up and down. Hmm. That's a gentle relaxation. That is so easy to calm down. Calm your head down. About this time, good, and grab your shoulder, circle big, circle small, circle big, circle So, if you don't have the ball, like a seated position, be comfortable, of course. Really dig in. I don't know about you, but I carry a lot of my tension here. I'm sorry. Really dig. Like a trick. One of your kids, like bouncy balls. It won't work, really. Tennis balls are my dog, so we get the same results. You're going to start moving your way up, with those fingers driving up. This is a very hard muscle that holds your bowling ball of the head up. It's better with your fingers to really dig in. You don't know that it hurts until you're actually in there, using the thumb and the base of the skull. It's almost like you're trying to knead some dough. Think of the parents. Again, if you don't have the ball that it's taking, get back to the top of the shoulders. Really dig in. Start with your general pattern, so that you can actually focus really easily. Good. All right, you guys. If you need to cut out at this point, feel free. You can always come back later. This is a great way to end your day as well. I'm not saying you shouldn't do that. You can try really easily. You're heading in, basically, to help those anxieties. Hopefully, you can stay. If you can't stay, please come back. That would be good. Hopefully, you guys feel better after that little storm of ease. Sometimes, 30 seconds is just not long enough. Continue to use some of the techniques all through the day. Thank you. You have a great Friday, too. Drink it. Get comfortable. We're going to start in a seated position. I'm going to go tell them that I'm still on. Hey, guys. Good. Short exercises. There is so much stress right now. In order to get rid of it, you have to take this time. In order to get to a place where you feel light and free, this is the path that you have to take. You know this. Do you see up ahead? It's a dark tunnel. You realize that you have to go through it. It's uncomfortable. It's kind of spiderwebs and things that get in your way. But, no. I have to make it through. You crouch down. Even with your head up. You kind of almost have to crawl through this tunnel. Instead of going up through it, it's like you're pushing down. It's so much easier this way. You don't have to stop. This way. You're able to now stand up straight, listen to the walls, check your heartbeat, and breathe. Okay. Get rid of the things that put you in a bad way. I want you to set it down. You realize that you kind of want to stand up straight. So don't get back up. Don't get back up. Stand up. You're at the base of a hill. It's not too steep, but it's dark, so you really have to be careful about your feet. You'll find it a long, steep, long way to go. Watch out. Don't put too much energy into it. When you're at the base of a hill, just at the angle of the tower, you can take a moment and walk halfway through the house facing your left-hand side. Breathe. You can take it up, or take it off, as long as you're good. It's a lot of work, but you need to get rid of it. it's a lot of work. It's not just a few degrees, it's a lot of work. It's a lot of work to stay. It's a little bit of a flat area on the cliffs. It's a little bit of a stretch when you're at the top of the hill. It's a little bit of a flat area. Let go of energy. Let go of the smell. Let go of the change. And again, have it slow. Take a moment, let yourself take a breath. Take another sip of water and relax. Open your mouth. Let is flow out. Microchip. And let it flow out. You have to let it travel on. That last thing that was rubbing out, you're gonna get rid of it. You need to feel that release. Feel that freedom. I hope this helps you feel that very prevalent right now. It's up to you. You guys have a wonderful Have a wonderful rest of your weekend. If you're going to join me tomorrow as an outdoor boot camp circuit location, it's going to be very similar to last Saturday in terms of set up. So, you can join me April 8th tomorrow. Have a wonderful rest of your day and start off your weekend. Bye!