Spending 5–10 minutes releasing tight muscles before class or your workout will improve your range of motion and decrease your chance of injury.
Try these 8 massage exercises and stretches to release tight hip muscles. When rolling, find points of tension and pause while you apply more pressure. Hold for 10-15 counts. For the stretches with the Flexistretcher remember to keep the tension in the band and always press long into the resistance for the entire stretch.
New York based Pilates teacher, Daron Wehle, lets us know her 2 go to exercises with the FLX Infinity Ball! Daron is a former dancer who is certified in Pilates through the Kane school and currently teaches at Physio Logic in New York City and Pilates of Sag Harbor in the Hamptons.
Being a former dancer some of Daron’s favorite exercises with the FLX Infinity Ball are for the feet. Try these exercises daily to improve mobility and avoid tight muscle build up on the bottom of the foot:
Place the ball of the foot on the Infinity ball.
Firmly plant the heel on the ground and widen the foot.
Keep the width of the foot, and exhale as you point and flex your toes over the ball.
Gentle Rolling and Release:
Stabilize through your standing leg.
Place the Infinity Ball under the ball of your other foot.
Exhale as you roll the ball towards the heel and then back to the toes.
Pause and apply pressure at any points of tension.
New York based Pilates teacher, Daron Wehle, tells us 3 reasons why the new innovative FLX Infinity Ball is a must have for any fitness level! Daron is a former dancer who is certified in Pilates through the Kane school and currently teaches at Physio Logic in New York City and Pilates of Sag Harbor in the Hamptons.
PORTABILITY // The infinity ball is supportive like a foam roller as well as pinpointing the spots of tension like a lacrosse ball would do. Essentially it’s a two in one tool that is way more portable than your average foam roller.
EFFICIENCY // When using the infinity ball for the upper back, place the ball on either side of the spine. You'll find you can release both sides of the spine equally as opposed to when you have to continue to transfer a “regular” ball from one side to another. It's a great way to release the upper traps and lats equally and safely. The infinity ball helps to release the back bilaterally while regular balls can't.
IMPROVES MOBILITY // Tight muscles can pull over time. Daily use of the FLX Infinity ball helps to release tension and improves your range of motion.
EXPERIENCE THE BENEFITS OF THE FLX INFINITY BALL TODAY!
FLX massage tools were created to provide rolling release without the bulk, each designed specifically to target trigger points and effectively alleviate areas of tension. FLX Massage Balls are the gift that will keep giving all year long!
WHY FLX MASSAGE?
- SHAPE AND SIZE // FLX Massage Balls size and shape allow you to effectively target the trigger point especially in hard to reach places such as the bottom of your foot, back and hip flexors.
PORTABILITY // Unlike a bulky foam roller, all the FLX Massage tools fit easily into your dance or workout bag.
MORE DURABLE // FLX Massage balls come in a variety of shapes and density, all durable for long-term use.
MORE EFFECTIVE // The materials of a tennis ball keep it from withstanding large amounts of pressure
NO BRUISING // Other balls like a golf ball are too firm and can bruise the muscle’s tissue
DID YOU KNOW?
Many dancers are unaware of the importance of rolling out after class and performances. Investing in quality massage equipment is key to avoid these common dance ailments
Painful points of tension in the leg or foot
Tight hip flexors
Injury from overuse
Lack of flexibility
Avoid Pain and Regain Flexibility with FLX Massage!
Tennis balls for massage have met their match, FLX Massage balls.
Dancers and athletes dedicate themselves to a routine where repetitive movement patterns rule their routine in order to reach a desired goal of improvement.
With repeated movements, certain muscles are constantly recruited, leading to muscle knots of contracted muscle fibers known as trigger points. Myofascial release is a technique of stretching these trigger points so you can move more freely and with an increased range of motion.
Self myofascial release or trigger point pressure release involves applying pressure with a finger or other instruments to the trigger point and increasing the pressure as the trigger point "releases" and softens. In order to target the deep fascia where the tension has harbored and formed, it is necessary to use a ball whose size, material and shape can withstand intense amounts of pressure.
WHAT SETS FLX MASSAGE BALLS APART?
Shape & Size // FLX Massage Balls size and shape allow you to effectively target the trigger point especially in hard to reach places such as the bottom of your foot, back and hip flexors.
More durable // FLX Massage balls come in a variety of shapes and density, all durable for long-term use.
More effective // The materials of a tennis ball keep it from withstanding large amounts of pressure
No bruising // Other balls like a golf ball are too firm and can bruise the muscle’s tissue
These three small FLX massage tools are your answers to self massage. Lightweight, durable, and portable FLX Massage balls and Infinity ball are perfect for home-use or to throw in your bag to take with you anywhere, anytime.
FLX Massage Ball Calf Release :
If you ever experience pain in your ankles or calves, try this exercise! Use the medium sized grey massage ball to gently roll out the lower leg. When finding a point of tension, pause for 30 seconds and then continue to roll.
Tight muscles can start pulling over time, which can cause the muscles to work improperly, leading to injury. In order to target where the tension has formed, it is necessary to use a ball whose size, material and shape can withstand intense amounts of pressure. FLX Massage Balls consist of neoprene rubber and come in different shapes, sizes, and densities allowing for more of a targeted and effective approach to your rolling routine. Ever dance strives for perfect line.
Grab your FLX massage balls and try these two exercises to release the tightness, aches, and pains you find in your feet and lower legs.
#FLXtip : When rolling be sure to…
1. Roll & Release: Roll on the ball until you feel a “trigger point”, pause and hold for 10-30 seconds
2. Roll both length wise and across the muscle for a more targeted approach.
3. Avoid rolling on the bone
1. FOOT ROLLING: Place your foot on top of the FLX Infinity Ball, and begin to roll back and forth. Pause on points of tension and hold for 10-30 second and then continue rolling.
2. CALF ROLLING : Sit on the ground and lay your calf on the FLX Infinity Ball. Begin rolling between the knee and ankle and work and pause on points of tension. Release into the muscle by applying increased pressure and hold for 10-30 seconds.
Dancers use and abuse their feet everyday, and adding up all those plies, relevés and bourrées can take a toll. Give your hardworking feet the attention they need because they are the foundation for every vertical movement of the body. Here are a few ways to keep your feet functioning and flexible for all the demands of life, in and out of the studio.
To improve the flexibility in the feet, it is important to incorporate rolling into your daily routine. If the muscles are tight and housing trigger points they cannot actively or effectively stretch. Site specific massage to these areas can help release tension points and allows the muscle to soften, enhancing the benefits of stretching post self massage.
1. CALF TRIGGER POINT RELEASE // If one or both of your ankles seem tight or lacking in mobility, sometimes this can come from a tightness in the calf. Place leg out in front of you and begin rolling up and down the calf muscle, stopping at points of tension and holding for at least 30 seconds.
2. PERONEUS SELF MASSAGE // Another site to be aware of for dancers are the peroneus muscles, which can be found on the outer side of the lower leg about 2 inches down from the knee.The peroneus is connected to tendons and metatarsals that allow the foot to point and the sole of the foot to turn outward. Lie on your side or be seated, move back and forth, when you find a point of tension hold for 30 seconds.
3. ARCH SELF MASSAGE & RELEASE // The pinky toe. Unstable ankles can overload the “flexor digiti minimi brevis” or the muscle underneath the fifth metatarsal. Start sitting on a chair and massage up and down the from the ball of the foot- pinky toe side to middle of the arch. Be sure to find spots of tension and hold for 30 seconds.
Learn tips from professional dancers and get the tools they use! Perfect for everyday use & plantar fasciitis.
FLX Foot Massage :
1 . With the small, red FLX Massage ball slowly roll under your foot, either sitting or standing.
2. Once you find a point of tension, hold the pressure there for 30 seconds, breath, and release.
Release the tension in your feet with this self-massage exercise :
The FLX Infinity Ball is a must-have for all dancers, yogis, and athletes.
Self massage is important before any rehearsal, performance, or workout to bring more oxygen to the body and vital after for recovery. With the FLX Infinity Ball's unique design you can effectively target key trigger points. This lightweight, portable massage tool is perfect for your dance bag!
The FLX Infinity Ball has a unique design to effectively target all areas of tension. Small and compact this new product can fit into your bag and taken with you anywhere!
HIP ROLLING RELEASE :
1. Make figure four position with the legs with weight into your hands.
2. Gently rock forward and back, massaging the hip.
3. If you feel a point of tension, pause, hold for 30 seconds and then continue rolling.
Relieve the pressure of everyday back pain with these two exercises!
1. Shoulder Release // Take the FLX Infinity Massage Ball in between your shoulder blades, hands interlaced behind your head for support. Gently roll up and down, finding points of tension and staying there for 10-30 seconds to release.
2. Mid Spine Release // With the FLX Infinity Massage Ball framing the spine, gently roll up and down finding points of tension. The ball's unique design makes it perfect for releasing tension and pain along the spine.
The NEW FLX Infinity Ball is the perfect portable massage tool to help alleviate tight muscles and restore flexibility. Whether you are a dancer, athlete, yogi or weekend warrior these exercises are great to add into your daily routine. Brought to you by the ballerina, the FLX Infinity Ball's innovative shape allows you to target muscles with a deeper massage release.
With regular exercise or intense rehearsing, self massage in essential. Release tension, reduce pain, and improve performance with the help on one, small, portable tool… the FLX infinity ball. The FLX Infinity Ball’s unique shape keeps it in place to perfect release areas of tightness through self massage and trigger point release therapy. This portable tool makes it easy to massage when your body needs it the most, immediately after a rehearsal or intense workout. Throw away your huge foam roller and flimsy tennis balls. Here’s why the FLX Infinity ball is the new must-have for any dancer, yogi, or athlete!
UNIQUE DESIGN // The FLX Infinity ball is uniquely designed to effectively target key trigger points allowing for muscle release and ultimately alleviating pain and regaining mobility.
PORTABLE // Unlike other bulky massage tools the FLX Infinity Tool is small and compact allowing for a more targeted muscle release and the ability to take it anywhere and keep up with your rolling routine daily.
DURABLE // In order to target the deep fascia where the tension has harbored and formed, it is necessary to use a ball whose size, material and shape can withstand intense amounts of pressure. The materials of a tennis ball keep it from withstanding large amounts of pressure while other balls like a golf ball are too firm and can bruise the muscles tissue.
EFFECTIVE MUSCLE RELEASE // Self myofascial release or trigger point pressure release involves applying pressure to the trigger point and increasing the pressure as the trigger point "releases" and softens. FLX Massage Balls size and shape allow you to effectively target the trigger point especially in hard to reach places such as the bottom of your foot, back and hip flexors. Whether an athlete, dancer or fitness enthusiast, this Roll & Release therapy can maximize performance.
ALLEVIATE PAIN & RESTORE MOBILITY // With repeated movements, certain muscles are constantly recruited, leading to muscle knots of contracted muscle fibers known as trigger points. Myofascial Release trigger point therapy is a technique used to treat the pain associated with knots of contracted muscle fibers and is used by physical therapists to stretch and loosen the fascia so that this and other contiguous structures can move more freely and range of motion is restored.
FLX Massage Balls are designed as an innovative way to apply self massage techniques. Their custom shape, strength and small surface area provide a more targeted way to release tension in the lower leg and foot.
The foot has 28 bones and more than 100 muscles, tendons, and ligaments, and is often overlooked and neglected. By releasing the tension in your lower leg and foot you will help to alleviate pain and regain flexibility and strength. More effective than tennis balls, these FLX Massage Balls result in a powerful release of the legs and feet.
- Some light rolling before a workout will activate muscle fibers and bring blood to the areas that will be utilized during the activity.
- Releasing tension in your lower leg and foot will help to alleviate pain and regain flexibility and strength.
- Tight muscles can start pulling over time, which can cause the muscles to work improperly, leading to injury.
- Tight muscles of the foot and ankle will decrease flexibility and limit the full range of motion that a dancer could move his\her foot.
- Got tendonitis?! Applying these rolling techniques can help accelerate the healing process and when implemented into a daily routine can help avoid tendonitis due to repetitive strain as seen in many dancer-related cases.