General Fascia Health Recommendations
Opening anterior fascial plane using yoga.
As time becomes increasingly shorter I decided to put up a page with my general fascia recommendations. Along with free videos below.
If you're interested in more targeted recommendations I offer Wellness Strategy Sessions that come with personalized recommendations based on this intake form that includes detailed supplement recommendations, reading, podcasts, etc. That match your interests in achieving whatever health goal you seek. I also follow up with you once a week to see how you're doing with a simple survey to keep your goals at top of the mind of awareness ^_^.
I hope you enjoy the recommendations listed ^_^.
If you're interested in more targeted recommendations I offer Wellness Strategy Sessions that come with personalized recommendations based on this intake form that includes detailed supplement recommendations, reading, podcasts, etc. That match your interests in achieving whatever health goal you seek. I also follow up with you once a week to see how you're doing with a simple survey to keep your goals at top of the mind of awareness ^_^.
I hope you enjoy the recommendations listed ^_^.
Fascia Health General Suggestions
Fascia Tools:
Side note: Substitute for Aspirin as it helps with the inflammatory pathways that get activated via wear & tear from working out:
Fascia Books:
- Rumble Roller (as recommended by Tim Ferriss and many top-performers in the way of athletics)
- Dr. Cohen’s Heatable AcuBall Mini (great tool for areas like serratus anterior for rounded shoulders)
- Lacrosse Ball (I carry one in my laptop bag and have multiple at home, use it with slow compression and shear throughout tissue that is restricted on your body while watching TV, etc.)
- Crocodile Creek Solar System Playground Ball, Blue, 5" (it is wise to use softer tools such as these in particular situations, tissues and days)
- Vital Proteins Collagen (a good article on running and collagen use)
- Epsoak Epsom Salt (take a bath each day you run, it'll take a significant load off of the delayed on-set muscle soreness and replenish some magnesium and sulfur reserves via transdermal delivery)
- Foundation Core Training (hands down the best overall self-care system I have ever explored or seen clinically relevant)
- Teeter Inversion Table (in certain instances e.g. knee ligament laxity, eye-pressure or high blood pressure, this may not be indicated)
- Squatty Potty (pooping ergonomics make all the difference in the world, so don't judge ^o^.)
- IRIS Software (blue-light blocking software for free but I'd recommend paying the $10 for the awesome eye, neck and back exercises that auto-populate every 30 min or you can customize when using the computer to whatever length of time so you get cued to move, it's the best software for blocking out the melatonin-suppressing effects of blue light which negatively impact your circadian rhythms. Flux is also a good software but this is the best of the two)
Side note: Substitute for Aspirin as it helps with the inflammatory pathways that get activated via wear & tear from working out:
- Phenocane (this substitute for Aspirin helps with inflammatory pathways associated with wear & tear. It's best not to take right away after a workout, however the next day as you don't want to interrupt the inflammatory process of rebuilding tissue overnight.)
- Thorne Research - Meriva SF (Soy Free) - Sustained Released Curcumin Phytosome (incredibly potent anti-inflammatory especially when used together with the organic spice turmeric, the spice you'd want to consume about 1/2 - 1 tsp a day)
Fascia Books:
- Breathe by Author Dr. Belisa Vranich (the #1 book I recommend to start to improve your breath which will improve your digestion, neck pain, fatigue, etc.)
- Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance (Starrett has some of the greatest work you could ever incorporate)
- Deskbound: Standing Up to a Sitting World (Starrett continues to raise the bar and I feel this one is important because even dancers sit -_^.)
- True to Form: How to Use Foundation Training for Sustained Pain Relief and Everyday Fitness (Eric Goodman's work in written format)
- Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence (more Goodman's work)
- Pain Free: A Revolutionary Method for Stopping Chronic Pain (Pete Egoscue has some of the finest work out there and used to be my go-to for clients but I've moved to recommending Goodman's work over Egoscue for most)
Eric Goodman Introduction
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Egoscue Method Introduction
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"You don't get the ass you want by sitting on it."
Unknown Yet Wise Words
Unknown Yet Wise Words