Ask Tune Up: 3 Exercises You Should Do Everyday

Having three go to daily routines to tease out bodily tension will make a huge difference in your day or night. In this video, Jill shares her three ‘go to’ daily moves for optimal muscle suppleness.

In the first sequence, Jill gives some much-needed care to her feet. If you consider that there 26 bones and 33 joints in the feet, think about how many ways our feet CAN MOVE. In this first part, Jill begins by placing a YTU therapy ball under the big toe for some stretching of the big toe flexor and all its fascial connections, which translates all the way back to the heel and up the lower leg. Place the big toe on the ball with the other four toes on the floor. Breathe - feel the fascial connection of the bottom of the foot. You can take a step forward with the opposite foot as well to mimic walking. Next, wake up the muscles and tissues by making a foot fist with your toes, squeezing and releasing the Therapy Ball. Now move the ball back to the fatty pad of the heel and slide the ball side to side, even bounce up and down to fluff up the fascia. As a final move, place the ball mid foot. Allow the foot to drape over the ball and try to touch the toes to the floor!

Jill’s second sequence is a breath and gut reset. Using the Coregeous Ball on the rib cage with a block or blanket for your head, rest the side of your rib cage on the ball. Place your upper hand on the top rib cage and use your hand to create resistance as you take deep slow breaths in and out. The extra pressure created by your hand and Coregeous ball encourage strengthening for the intercostal muscles which will create an easier and more complete breath pattern. Next move the ball to your abdomen (you may need a few minutes of contract/ relax) and begin to shift yourself side to side, inviting the ball to mold itself into the soft tissues of your belly. Go slowly and pay attention to all the ways your body talks to you.

In Jill’s final sequence, she uses an Alpha ball at the wall for neck gnar. Place the Alpha ball right in the pocket of fascia in your upper trapezius. Begin to draw the ball across the upper trap scraping along the upper shoulder towards the upper back and neck. Continue all the way across to the other side, dancing with the ball as it soothes and nurtures tired tissues. Take your time, breath deep, renew your body.

[ramblr]

@tuneupfitness Do you have any suggestions for that tricep and elbow endpoint? I do a lot of Olympic weightlifting and I would like to know if there’s any steps for the front rack position, which includes the lats the triceps in the wrist.

[andreadasaro]

What is the last name of Jill, the tune up fitness teacher?