Rachel Larson

Release Muscle Tension with Myofascial Stretching

Rachel Larson · August 3, 2023 ·

Myofascial stretching helps release tension in the body which in turn helps reduce pain and helps you move better. In this article you’ll learn about: 1) What fascia is and why it is important, 2) What can happen when it gets too tight in certain areas, 3) How fascial stretches differ from standard stretches. 4) How myo stretches help release constricted areas.

What is fascia and why is it important?

You can think of fascia as a webbing and support structure for every part of your body and cells including muscles, joints, bones and nerves. It provides shape and structure to the body – it literally holds us together!

Fascia is a key element of every kind of physical training we do:

• Strength training

• Agility and speed work

• Flexibility

• Coordination

• Recovery

It surrounds and penetrates all of the structures of the body to:

• Create structure

• Transfer force

• Allow fluidity between structures

But what happens when fascia gets too tight or unhealthy?

Fascia can get constricted, shortened or tight due to injury, trauma, inflammation or chronically poor posture. These constricted areas can put extra tension on muscles, nerves,bones and joints – altering function and movement. This often leads to pain, movement limitations, and malalignment of joints and imbalances in muscles.

How are myofascial stretches different from standard stretches?

Myofascial stretches are three dimensional. The body is positioned using all three planes of motion (sagittal, transverse, frontal planes).
Myofascial stretches require strength. Every stretch has a muscle contraction component. For example, if we are trying to stretch out hamstrings, we contract the quadriceps.
These stretches require concentration. These are active stretches that require thought and focus. You can think of them as a form of mediation!
Finally, true myofascial stretches are held 90-120 seconds. Much longer than your typical 20-30 second hold.

How we incorporate stretching into Flostate classes:

We have myo stretches included into the Yoga Restore Flo, Foam Roll and Lengthen, and Intensive Stretching classes. The stretches are woven into class and blended with more traditional yoga poses and stretches, creating a unique blend of movements designed to improve your range of motion, decrease aches and pains and leave you feeling more physically ready for anything. Try out one of our Flostate yoga restore classes and feel the difference!

Contact Rachel at Flostate to learn more about how you can increase your joint health, improve your mobility, strength, balance and reduce pain at info@theflostate.com.

Which foam roller is right for me?

Rachel Larson · August 3, 2023 ·

When it comes to foam rollers, there are lots of choices to pick from. When choosing you must consider size, diameter, length, density, color and brand. In this article we break these options down to help you to select the best foam roller for you.

What size foam roller is best?

Online you will find dozens of foam roller shapes and sizes. The most common and “original” size is the 9” diameter and 36” length. This allows you to lay length-wise on the foam roller for some unique core strengthening and posture enhancing movements. Anything shorter will not work. We recommend this 9”/36” foam roller as our top pick for Flostate classes.

How firm should my foam roller be?

Not all rollers are the same density or firmness. To the body, this means that some foam rollers will feel very hard and others softer.

Softer rollers:
Softer foam rollers are much more comfortable to use and allow a person to relax more while using it. This is because myofascial release of hardened or “locked” tissues can cause some discomfort. A softer foam roller will not press as deeply into the muscle/tissues and will be a more gentle solution. It can prepare tissues for a firmer foam roller as your body starts to unwind.

Firmer rollers:
Firmer rollers will help you “get right to it”. You may be more uncomfortable at first using a firm roller versus a softer option, but you will eventually adjust. The trick is to use the foam roller on a frequent basis- weekly for example. Your body will begin to unwind, and as it does, the pressure will become more comfortable. This is a sign that your fascia is responding and “unlocking” or improving.

Which foam roller is right for me?

Here’s one way to decide. Do you prefer a deep tissue massage? Or would you rather have a gentle soft to medium pressure massage?

If you you are a soft to medium massage pressure person, we recommend the pink OPTP foam roller.

If you are the deep tissue massage sort of person, we recommend the black Power Systems foam roller.

Still not sure? You could try them both?

6 Ways To Boost Your Metabolism Today

Rachel Larson · May 30, 2023 ·

Have you ever thought, “If only I had a faster metabolism?” You are not alone! One out of every three Americans struggles to maintain a healthy weight. One weight maintenance strategy is to use up more energy each day or increase our metabolism. By using more baseline calories each day, those few extra calories that slip through are less likely to be stored as fat. Interested? Read on.

What is Metabolism?

According to the Oxford Dictionary, metabolism is defined as “the chemical processes that occur within a living organism in order to maintain life.” When most of us think of metabolism we think, “how many calories do I use in a day and how much can I eat without gaining weight!” One thing to keep in mind is 60-75% of our needed calories each day are just to keep us alive. The remainder are activity, exercise and thermogenic effects of food. We could unpack all sorts of things about the mechanics of metabolism, but we will cut to the chase today and tell you what you can do to speed it up!

What can I do to burn more calories?

Get stronger

Increase lean mass by 2-4% pounds of muscle and boost your RMR (resting metabolic rate) by 7-8%.

Eat foods that require more energy to consume

Pick fruits and vegetables that take more time and effort to eat. Add in protein as it requires more energy to digest and break down.

Don’t starve yourself

Dramatic reductions in calories and crash diets slows metabolism by over 22%. Don’t do it! Odds are you will gain back everything you “lost” and more.

Control your appetite but respect your hunger!

Be aware that hunger and appetite are different and that appetite is linked with stress.
Hunger is when our bodies need food on a cellular and metabolic level. Don’t ignore hunger! Eat when your body needs nourishment.
Appetite is getting a second slice of pie on Thanksgiving after 3 plates of food. Or when we keep eating after a stressful day. Be aware of the difference.

Sleep more than 6 hours per night

Lack of sleep is linked with cravings for more energy-dense and unhealthy foods.
Aim for 7-8 hours of sleep each night.

Control stress

Stress increases cortisol, which drives us to choose unhealthy foods and can sabotage our good intentions.

Why Does My Shoulder Hurt?

Rachel Larson · February 3, 2023 ·

Worried about shoulder pain? You are not alone. About 1 in 5 adults over the age of 40 experiences shoulder pain when reaching or performing overhead activities.

Understanding Rotator Cuff Pain

Most shoulder pain stems from a malfunctioning rotator cuff. The rotator cuff is made up of four small muscles in your shoulder, and its primary function is to stabilize the ball and socket of your shoulder joint. The rotator cuff, along with its tendons, (the attachment to the bone) work as a team to depress or pull the head of your bone down when reaching. If this action does not occur, your tendons can get pinched or “impinged” under the part of the shoulder called the acromion. If this occurs on a regular basis, say every time one reaches, the tendons and sometimes the nerves become irritated and inflamed leading to tendonitis. The rotator cuff needs space, movement and blood flow for optimal health.

Who is most at risk for shoulder pain?

Individuals most at risk for tendonitis are those that perform repetitive overhead movements or such as athletes and manual laborers. Poor posture can also affect the rotator cuff in individuals that are sedentary and/or tethered to desks and computers. Remember, I said space, movement and blood flow are necessary for a happy team of muscles. Habitual poor posture and workstation ergonomics “pinch” the tendons with forward rounded shoulders. The anterior (front) muscles of your chest known as the pectoralis muscles shorten and become overly tight. If these muscles are not allowed to relax and lengthen, further damage to the tendons may occur when asked to perform. Weekend warriors, recreational athletes or inconsistent exercise can exacerbate the problem. One cannot sit 8+ hours and then play a tennis game or round of golf and expect good shoulder performance.

What do I do if I am experiencing pain when reaching my arm outward or overhead?

It is important to properly diagnose the type of shoulder pain and have it addressed promptly to avoid chronic tendon weakness, degeneration or tears in the cuff muscles. Physical Therapists are movement experts. They can evaluate, educate, and provide prescribed exercises to get the cuff muscles working as a team again. If you have nagging shoulder pain that is impairing your ability to perform daily routine tasks, schedule an appointment with a Physical Therapist. You do not need a referral to a Physical Therapist in the state of Minnesota.

Thankfully, most rotator cuff tendonitis or shoulder pain is easily resolved with specific exercises that target the faulty mechanism. Although every case is different and an assessment by a physical therapist is preferable, we encourage you to check out this video for an exercise you can do today. Remember if shoulder pain is severe, contact your doctor or a physical therapist.

Learn more and visit us at www.theflostate.com.

5 Ways to Manage Stress

Rachel Larson · January 17, 2023 ·

Feeling stressed out? Well, join the club. According to The American Institute of Stress:

77 percent of people experience stress that affects their physical health
73 percent of people have stress that impacts their mental health
48 percent of people have trouble sleeping because of stress

Unfortunately, for nearly half of Americans, stress levels are getting worse – not better.

Stress is like quicksand…slowly drawing us down, and by the time we realize it, it’s almost pulled us under. However, once armed with a greater understanding of why we “stress out”, you can take back some control and proactively reduce your stress. And it doesn’t have to be complicated or costly.

5 quick tips on how to Stress Less and find more calm and joy

Move

It’s no surprise that movement and exercise make us feel better. But why is it so hard to do it? Stress causes people to feel tired, agitated, unmotivated, sad, tense and can even cause acid reflux and other GI issues. Know that if you are feeling stressed and unhappy, movement can help you break free from that feeling and “reset” your system. Some days just stretching is all we have the energy to do. Other days, we may be ready for a full yoga class or even a jog on the treadmill. Know that anything is worth doing. Free yourself from expectations on what you “should do” and just do what you can.

Breathe

Breath is one of the most powerful tools we have to reduce stress now. And, when we are experiencing stress [feelings of overwhelming burden or inability to keep up with demands] the last thing we instinctively do is sit down and breathe for a few minutes. Yet, it is the fastest and most efficient way to dial things down a bit and regroup. You can lower your resting heart rate and calm stress hormones by taking just a few minutes to breathe slowly in and exhale through the nose. Try this 2 minute breath video.

Eat Mindfully

What we choose to eat is also influenced by stress and can add to our stress. That’s right – what you eat might be stressing you out! And your stress is likely fueling some less-than-optimal eating habits. When in a stressed state, we tend to crave – and justify – eating more fried, high calorie, and unhealthy foods. We feel terrible, so we look to food to feel better. And we think that because we are burdened with so much, that we deserve to indulge. Unfortunately, this only masks our stress for a few brief moments, until it comes roaring back.

Food eaten to “feel better” is a bandaid, not a solution. And over time, if food is your crutch, you are more likely to develop chronic diseases such as obesity, heart disease, diabetes, high blood pressure, depression and/or anxiety (American Institute on Stress). Sound familiar? You are not alone. You are one of the majority of Americans struggling with run-away stressors. Please know that you can find your way back to a healthier state. Deep breaths!

Slow down and ask yourself, am I really hungry, or seeking food for a different reason? Stock the house with foods you feel good about eating. So, when you find yourself foraging for food in the pantry and kitchen, you will feel better about the choices you make. Identify the triggers that push you over the edge and consider what you can plan to do differently when confronted with it. It is easier to replace a bad habit with a better one. Trying to remove the bad habit leaves a vacuum. You will get sucked back in if you don’t swap out the old for something new.

Be Present

Did you know that mind wandering without awareness actually makes us more stressed and less happy? According to Killilngsworth and Gilbert (2010) people are less happy when their minds wander than when they are present and experiencing the “right now” moments. You can also think of it this way…if our minds are wandering, we are likely reliving what happened in the past (ruminating) or busy worrying about the future.

Both ruminating and worrying rob us of joy in the present moment. This week, notice if you walk into a room and forget why you went there; if you drive somewhere and don’t remember the journey; if you daydream during a conversation or a meeting; when you weren’t really “listening” wholeheartedly, because your mind was somewhere else. Awareness of when, how often and what distracts you is the first step in reclaiming some control over your thinking. The quality of your thoughts in “default” or mind-drifting mode directly impacts your happiness and ability to experience joy. Be present.

Be Aware of Your Stress Level

Multiple times a day, try to pause and do a stress inventory. How am I feeling right now? What am I thinking about? Do I feel tension in my body? Where do I feel it? Am I breathing or holding my breath? Do I feel agitated or nervous? Why? Where are those feelings coming from? After a brief inventory, recenter by exhaling slowly. Let your shoulders relax away from your ears, stand tall. If you are feeling stressed and a few breaths aren’t enough. Consider going for a walk or doing a Flostate stretch or yoga video. Maybe you need to burn off some stress by doing something more intense like running or strength training. Find a way to channel your energy and “reset”.

Hopefully this article helped arm you with helpful information that you can implement today. You CAN reduce your stress and reclaim your calm! Visit us at www.theflostate.com.

*If you are experiencing severe stress, consider reaching out to your health care team for some extra help and advice.